As we mentioned in the 5-minute training article for the beginners, if you don’t have enough time to go to the club, you can lose weight with a short exercise without equipment. In this article, we are going to provide a 20-minute fat burning workout routine for intermediate level. This workout plan takes between 20 and 30 minutes.
You may ask the question now that this short training program can lead to weight loss?
This workout plan is an example of high intensity interval training. The purpose of these types of training routine is high-intensity training in a short time.. According to one study, interval training provides about 28% more fat reduction. So you can experience fat burning with short-term training.
The main secret of 20-minute fat burning workout routine
The most important rule is training to failure. That is, you need to put maximum pressure on your body and muscles in this 20 minute workout. You can experience significant fat burning in this situation. So if the training is recreational, nothing will happen.
Can those who are beginners also use this workout plan?
If you are a beginner or overweight, it is better to prepare your body and muscles first with a 20-minute fat-burning workout routine for beginners. You may get injured if you are not prepared enough. In that workout routine, completely safely, your body and muscles will be ready for more intensive training. It is better to perform that training routine for 3 to 4 weeks before this routine.
How many days a week can we perform this training plan?
This decision is up to you. That means you can perform this workout every day. If you have less time, 3 training sessions a week are enough. You just have to keep in mind that your training should continue to complete failure.
20-minute fat burning workout routine for intermediate level without any equipment
Now we will go into the details of this training plan and introduce the exercises. Before you start exercising, it is better to warm up for 5 to 10 minutes. You should increase your heart rate and prepare your joints and muscles before training. In this case, you can train without injury and with high intensity until failure.
How to implement the training program
First, warm up for 5 to 10 minutes. Then do the first exercise for 30 seconds. Now rest for 30 seconds and perform the next exercise. When you have done all the exercises in one round, rest for 1-2 minutes and repeat the same exercises again. You can do all the exercises between 4 and 6 rounds.
The first exercise is jumping jacks. This exercise is one of the best cardio exercises for weight loss. You can experience significant calorie burning by performing jumping jacks. If you want to increase the intensity of this exercise, you can increase the speed of performing jumping jack.
2- Bicycle crunch
The second exercise is bicycle crunch. This exercise can involve all parts of the abdomen well and help burn more calories. Be careful that performing abdominal exercises does not lead to fat burning in the abdominal area, but it can help strengthen the abdominal muscles and on the other hand, increase calories burned. In this situation, you can also experience more fat burning.
3- Butt kick
The third exercise is butt kick. This exercise is also considered an effective cardio for weight loss. Like jumping jack, you can increase calorie burning by increasing the speed.
4- Push up
The fourth exercise of the 20-minute fat-burning workout routine is push-ups. This movement can engage the upper body and core muscles well. As we said in the beginner workout plan, if you are not able to perform push-ups like this, put your knees on the floor.
The benefit of push up is that by engaging the upper body muscles, it increases your metabolism, which leads to more fat burning.
5- High knees
The last exercise is high knees. This exercise also leads to fat burning and increased lipolysis.
Stretch your muscles after workout
Do not forget to stretch your muscles after workout. Stretching exercises lead to improved recovery speed and increased flexibility. In this situation, the possibility of injury is reduced and you can train more intensively in the next sessions.
Do not perform this workout plan for more than 5 weeks.
In order not to stop the progress of your body, you need to change the intensity and exercise of your workout plan. If you use a consistent intensity training program for more than 5-6 weeks, your body will stop improving. The best situation is to change the intensity and type of exercises after 3-4 weeks.
Count the calories
If you want to lose weight, you need to count your calorie intake. No exercise routine can result in significant fat burning unless you are eating the right amount of calories. The amount of calories you need depends on your weight, age, height and other factors.
One of the ways to calculate the required calorie intake is to use our calorie calculator. After entering your information, you can find how many calories you need.
After you know the calories you need, it is better to focus on other details of your diet. In the article “how to lose weight fast“, we have explained the best rule for rapid weight loss.