Fat Burning Exercises You Can Do in 20 Minutes: 10 Quick and Effective Workouts

Suzan Lovelace
Jan 4
4 min read

Updated: Jan 23

When time is tight, but you still want to torch fat and get fit, you don't need to spend hours at the gym. You can achieve impressive results with just 20 minutes of efficient, full-body exercises. Whether you're a busy mom, a professional, or someone looking to maximize your time, these 10 fat-burning exercises are perfect for you. Best of all, no equipment is necessary – just your body and your determination!

1. Jumping Jacks

A classic cardio move, jumping jacks work your entire body while getting your heart rate up.

How to do it:

Stand with feet together and arms by your sides.
Jump, spreading your legs while raising your arms overhead.
Return to the starting position and repeat for 30 seconds, followed by 15 seconds of rest.

2. Mountain Climbers

Mountain climbers are great for engaging your core and shoulders while boosting your heart rate.

How to do it:

Start in a plank position, keeping your body in a straight line.
Drive one knee towards your chest, then switch legs quickly, as if running in place.
Keep alternating for 30 seconds, then rest for 15 seconds.

3. Burpees

Burpees are an intense full-body exercise that targets your legs, chest, arms, and core.

How to do it:

Start in a standing position, squat down, and place your hands on the floor.
Jump your feet back into a plank, perform a push-up, then jump your feet forward.
Jump up explosively and reach for the sky.
Perform for 30 seconds, then rest for 15 seconds.

4. High Knees

High knees focus on your lower body while raising your heart rate for a calorie-torching workout.

How to do it:

Stand tall with feet hip-width apart.
Run in place, bringing your knees as high as possible toward your chest.
Maintain a fast pace for 30 seconds, then rest for 15 seconds.

5. Squat Jumps

Squat jumps are excellent for building strength in your legs and burning fat simultaneously.

How to do it:

Start with feet shoulder-width apart in a squat position.
Jump up explosively, then land softly back into a squat position.
Repeat for 30 seconds, followed by 15 seconds of rest.

6. Plank to Push-Up

This move targets your arms, shoulders, and core while helping you burn fat.

How to do it:

Start in a forearm plank position.
Push up onto your hands one arm at a time, then lower yourself back to the plank.
Alternate arms for 30 seconds, then rest for 15 seconds.

7. Lunges

Lunges are fantastic for strengthening your legs and glutes, helping tone your body while burning fat.

How to do it:

Stand tall and step forward with one leg into a lunge position.
Lower your body until both knees are at 90-degree angles, then push off your front foot to return to standing.
Alternate legs for 30 seconds, followed by 15 seconds of rest.

8. Bicycle Crunches

Bicycle crunches engage your core and are great for targeting your obliques and lower abs.

How to do it:

Lie flat on your back, with your hands behind your head and knees bent.
Lift your head, shoulders, and legs off the ground while bringing one knee towards your chest.
Twist your torso to bring the opposite elbow towards the bent knee.
Alternate sides for 30 seconds, followed by 15 seconds of rest.

9. Skater Jumps

Skater jumps are an excellent cardio exercise that also targets your legs and glutes.

How to do it:

Start by standing with your feet shoulder-width apart.
Leap to the side, landing on one leg, then quickly jump to the other side.
Continue alternating sides for 30 seconds, followed by 15 seconds of rest.

10. Plank Holds

Planks are one of the best exercises for strengthening your core, improving posture, and building endurance.

How to do it:

Start in a forearm plank position with your body in a straight line.
Engage your core and hold the position for 30 seconds, followed by 15 seconds of rest.

Sample 20-Minute Fat-Burning Workout:

Perform each exercise for 30 seconds with 15 seconds of rest between. Complete the circuit two times for a total of 20 minutes.

Jumping Jacks – 30 seconds
Mountain Climbers – 30 seconds
Burpees – 30 seconds
High Knees – 30 seconds
Squat Jumps – 30 seconds
Plank to Push-Up – 30 seconds
Lunges – 30 seconds
Bicycle Crunches – 30 seconds
Skater Jumps – 30 seconds
Plank Holds – 30 seconds

These 10 fat-burning exercises are perfect for when you're short on time but still want to get a great workout. In just 20 minutes, you can target every major muscle group, burn fat, and improve your overall fitness. Remember, consistency is key, so try to do this workout 3–4 times a week for the best results. Pair this with a balanced diet, and you'll be well on your way to a fitter, healthier you!

Pro Tip: Always warm up before starting your workout and cool down afterward with some light stretching to prevent injury and improve flexibility!

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