How to Lose Weight and Tone the Body in 20 Minutes

Photo credit: Bigstockphoto
Photo credit: Bigstockphoto

Here’s a shocker: you don’t have to work out for hours to achieve a toned, strong physique! In fact, you don’t even have to work out for 30 minutes to keep fit. A growing number of exercise programs – including HIIT and Insanity workout – are revolutionizing the fitness industry with 20-minute exercises. Most of these routines feature explosive plyometric exercises that boost heart rate, jump-start the metabolism and build leaner muscles. Are you ready to work out in 30 minutes or less?


You want to perform all these moves in a single round, rest for a minute then go for the second round. You have to perform the workout three times in a single session, which is about 20 minutes. The next day, don’t work out. Spend your time resting then exercise the next day.

Double Diamond

This heart-pumping cardio will engage the shoulders, abdominals, glutes and thigh muscles. Stand with your feet wider than hip-width apart. Lower yourself down to a squat position until the thighs are almost parallel to the floor. Then, jump while touching hands together above the head. Tap your heels as you jump and form diamonds with arms and legs. Land softly then repeat for a full minute.

Stance Jacks

The stance jacks will tone the abs, obliques, glutes, and thighs. It will also strengthen the upper body especially the shoulders!

Stand with your feet together. Raise your arms to chest levels, keeping the elbows out and fingertips touching. Then, jump into a wide squat, pushing your hips back as you reach your right foot with your left hand. As you do this, keep your right arm extended behind you. Now jump back to the starting position then repeat on the alternate side. Continue alternating between sides for a whole minute.

Hit the Floor

This move will effectively engage the butt and thighs while sculpting the abdominal muscles. Stand with the feet shoulder-width apart. Put your arms down to the sides. Crouch by placing your right hand on the floor near the left instep. Your left arm should be extended behind you. Now jump and raise the arms to reach overhead. Land back to the crouching position with the left hand near the right instep. Keep the right arm extended behind you. Continue alternating between sides for a whole minute.

Power Jump

This move will tone the butt, the thighs, and the midsection. Start by assuming the classic squat position. As you do, extend your arms behind you. Then, jump and bring your knees toward the chest. Keep your hands to the thighs. Quicken the tempo as you repeat for a whole minute.

The Heisman

This workout will engage the whole body especially the arms, shoulder, butt, and thighs! Begin by standing with feet hip-width apart. Keep the elbows bent and the arms close to the body. Hop on the right foot then bring the left knee towards the chest as you drive your right arm forward. Keep the left arm back and hop onto the left foot to reverse. Alternate on each side for one minute.

Switch Kick

The swift kick will engage the butt, thighs, back, triceps, and the midsection. Begin by sitting with your knees bent and the feet flat on the floor. The palms of your hands should be kept flat behind you. Now raise your hips off the floor but keep the hands and feet planted on the ground. Alternately kick the left leg then the right as high as you can for one minute.

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