Starting exercise can be challenging, especially for beginners looking to burn fat.
Long sessions might seem daunting, but here's a 20-minute beginner-friendly workout to kickstart your fat-burning journey.
Warm-Up (2 minutes)
Start with light cardio, such as jogging in place or jumping jacks, to increase your heart rate and warm up your muscles.
Dynamic Stretching (2 minutes)
Perform dynamic stretches like arm circles, leg swings, and torso twists to improve flexibility and prepare your body for the workout.
High Knees (2 minutes)
Lift your knees towards your chest in a marching motion, gradually increasing the pace. This exercise elevates your heart rate and engages your core.
Bodyweight Squats (2 minutes)
Stand with feet shoulder-width apart and perform squats, keeping your back straight. This targets your lower body and activates multiple muscle groups.
Push-Ups (2 minutes)
Perform modified or full push-ups to work on your chest, shoulders, and triceps. If needed, start with knee push-ups and progress to full push-ups.
Jumping Jacks (2 minutes)
Incorporate jumping jacks for a full-body workout. This helps burn calories and improves cardiovascular fitness.
Plank (2 minutes)
Get into a plank position, either on your hands or forearms, engaging your core and maintaining a straight line from head to heels. Hold for as long as you can, gradually increasing the duration.
Mountain Climbers (2 minutes)
From a plank position, bring your knees toward your chest alternately in a running motion. This exercise elevates your heart rate while engaging your core and legs.
Burpees (2 minutes)
Perform a sequence of squatting, kicking back to a plank, and jumping back to a squat before standing up. This is an excellent full-body exercise for burning calories.
Cool Down and Stretch (2 minutes):
Finish with light cardio, like walking in place, to gradually lower your heart rate. Then, dedicate the remaining time to static stretches targeting major muscle groups to enhance flexibility and reduce muscle soreness.