June 23rd, 2017
20-Minute Workout

20-Minute Workout: The Bodyweight Fat Blaster

Image: Stehanie Heymann
Written By: Kim Miller and Shannon Dougherty, Fit Mom Diet

Don’t let the cooler weather slow you down. Try this fat blasting 20-minute workout, which requires no weights or equipment. You can easily do this in the comfort of your own home or at the gym.

This workout combines cardio activity alongside resistance training to maximize the burn in a short amount of time. Remember to work to your full capacity and take your rests in between as noted below.

Set your timer and perform each move for 20 seconds; rest 10 seconds after each move; repeat 5 times for a total of 20 minutes.

Related: Intro To HIIT (High Intensity Interval Training)

20-Minute Workout: The Bodyweight Fat Blaster

1. Star Jumps

Set Up: Stand with knees slightly bent and feet shoulder-width apart. Squat down keeping arms bent at your sides.

Action: Jump as high into the air as you can, extending your arms and legs to the sides as you jump, trying to resemble the shape of a star.

2. Mountain Climbers

Set Up: Start in a push up position with your arms shoulder width apart, arms in line with chest and legs extended outward.

Action: Keeping upper body still, bend one knee up towards your chest and then return to original position while you bend and raise the other knee. Alternate legs keeping your back flat and core engaged.

3. Push Up with Rotation

Set Up: Place hands on the bench shoulder width apart. Step your feet back until there is a straight line from your feet to your hands. Keeping your back straight, bend your elbows and lower your chest towards the bench for a push up.

Action: As you come to starting position rotate your body 90 degrees from the bench, fully extending one arm. Return to the starting position and repeat, alternating the direction of rotation.

4. Knee Tuck Jumps

Set up: Start with feet shoulder width apart and knees slightly bent.

Action: Squat down then explode up gaining momentum with you arms as you pull your knees to your chest. Gently land then repeat without rest for 20 seconds.

5. High Knees

Set Up: Begin standing on the floor. As if you were running in place, life your feet off the ground one at a time, bringing your knees to waist level.

Action: Increase your speed while maintaining good form.

6. Jump Squats

Set Up: Start with feet shoulder width apart.

Action: Squat down and explode up into a jump reaching hands to the sky.

7. Side Lunge

Set Up: With feet pointed straight, lunge to the left side keeping left hand on your hips left leg straight and soft bend in the right knee.

Action: Push off your bent leg to a standing balanced position. Alternate sides. Repeat.

8. Burpees

Set Up: Squat down with your arms outside your legs and hands on the floor. Kick your feet backwards until you are in push up position.

Action: Bend your arms and do a single push-up. Then jump your feet back forward between hands and jump as high as you can.

Fit Mom Diet

Kim Miller and Shannon Dougherty, the Fit Mom Diet duo. FitMomDiet.com is a community of moms dedicated to supporting each other to eat clean and live healthy and active lifestyles. The birth of Fit Mom Diet grew from Co-Founders Kim Miller and Shannon Dougherty’s passion to help moms who have a desire to get fit, find balance, learn healthy cooking skills and live empowered lives. Kim and Shannon’s personal body transformation stories were the impetus for their interest in supporting other women. As moms, they understand the unique challenges women face in raising children and trying to maintain a healthy lifestyle. Fit Mom Diet offers a wealth of resources to its members from motivational coaching services, product recommendations, events and activities designed to promote support and accountability as well as highlighting inspirational moms making a difference. While Kim and Shannon have managed to build a diverse portfolio as models, writers and talents in the health and fitness industry, they are committed to showing their very real side, offering an authentic story and helping women truly see that anything is possible when you believe in and commit to your dreams. The Fit Mom Diet guiding philosophy is Love Your Body; they believe that health and beauty starts on the inside and grows from there.

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