Last Updated 3 years ago
Wish to boost your fat loss without ever leaving the house? Check out this insane fat loss workout plan!
Ok, we’ve got it. You dream of the lean, slim body you know you can get, but just the idea of going every day to the gym, for some reason or reasons, puts you away.
No reason to stress yourself. We’ve worked out a fat loss workout plan that lasts no more than 20 minutes and can easily be performed at home.
Our 20-minute Fat-Loss Workout Plan
This particular plan is designed to…
- expedite your fat-loss,
- lean down your body,
- reduce the time you need for a daily or regular workout.
All three goals are achieved with a pair of well-studied circuits, involving exercises that can be easily done inside your house, with minimum equipment.
What to Expect
Well, much depends on how diligently and carefully you will carry out our instructions and overall plan. If you do, then just 15 or 20 minutes of this intensive resistance circuits will suffice to lean your abs in just 45 to 50 days!
Sounds a bit too ambitious? Not according to some recent studies – which, by the way, you can easily find on the internet. According to their findings, the key lies in the number of sets of these types of exercises.
The first one activates the hormones controlling the body’s metabolism. This means that straining the body by doing more than three sets simply makes no difference. In fact, it could hurt the body or result in an injury.
Take the Following into Consideration
Considering this a workout plan for speed fat loss, we have drawn our plan that will yield results only if performed five days per week.
It includes mainly bodyweight exercises performed in consecutive circuits, with minimum resting between the sets, aiming specifically at raising the body’s heart rate.
As you will see, we refer to Big Set A and Big Set B. It would be best if you did Big Set A and Big Set B on alternate days.
Note also that this is a very intensive workout plan! If you have health issues or symptoms that may indicate any such problem, or if you had in the past a serious health problem, consult with your doctor first before trying it!
Good health always takes precedence to looks!
Let us now dive into the specifics.
Losing Fat – Fast!
Big Set A:
Always start with a warm-up; 3-minute jogging should be enough.
Next, start the exercises in the order given. Each of them shouldn’t last more than 45 seconds, allowing for a 15-second rest before moving to the next one.
As soon as you have done all the exercises once, rest for 60 seconds and then start over.
The set of exercises include:
1. Squats
Why we picked them
Squats involved lowering your hips from a standing position and then rising up again. Squats are one of the most popular and effective strength-boosting exercises, both for the lower body muscles and the core. This exercise works out several key muscle groups (glutes, quads, calves, abs), forcing the body to spend a great number of calories for its execution.
How to do it
- Stand up with your feet at a distance similar to the extent of your shoulders.
- Bend your hips and knees at an angle that would bring your thighs at a parallel position to the floor.
Note that the deeper each squat, the more muscles are used, which always translates to greater calorie loss.
2. Lunges
Why we picked them
“Lunge” is actually an umbrella term for several different positions involving one leg positioned forward with knee bent and foot flat on the ground and the other positioned behind. Being one of the most popular and widely-used exercise among athletes of vastly different sports, lunges differ from the split squat by activating the rea foot too.
Lunges work mainly your quads, glutes, abs and calves.
How to do it
- Extend your feet at hip-width.
- Then, take a big step forward with your right foot, while bending your right knee, thus bringing your thigh parallel to the floor and your knee at a 90-degree angle.
- Next, bring your leg back, taking the starting position.
- Do the same for the other leg.
3. Mountain Climber (Running Planks)
Why we picked them
Mountain climbers come in several forms, but basically involve bringing alternatingly each knee to your chest from a plank position and pulling it back again, speeding up each time – much like running against the floor.
While simple to perform, mountain climbers are a very effective way to work out the whole body and raise your heart rate and calorie loss. Working out several muscle groups simultaneously, especially abs, glutes, hamstrings, and quads, mountain climbers are perfect for improving cardio endurance, core strength, and agility.
How to do it
- Kneel on all fours, keeping your hands slightly wider than your shoulders.
- Next, straighten your left leg and raise your right knee toward your chest, much like a sprinter in his starting position.
- Next, after bringing back the leg, do the same for the other one and repeat as many times as possible.
4. Flutter Kicks
Why we picked them
Flutter Kicks target the lower abdominal wall, working out a rather “difficult” muscle group, and have proved very successful in strengthening the lower core – provided they are correctly performed. Aside from the quads, flutter kicks also make wonders for your glutes, core and hamstrings.
A favourite exercise for runners and swimmers, flutter kicks require caution, for they put considerable strain on your back. However, this kicking motion entails the co-working of several different muscle groups around the core in a very challenging balanced position. It is this challenge that burns the extra calories.
How to do it
- First, lie down, supinely (i.e. on your back), with your hands under your glutes.
- Then lift your legs around 6 inches from the ground.
- Next, you alternatingly raise each leg to 45 degrees while keeping the other one stationary, much like trying to touch an imaginary low table with your toes.
5. Bicycle Crunches
Why we picked it
According to several studies, bicycle crunches are the most effective ab exercise regarding the stimulation of the rectus abdominis and oblique muscles running down the front and sides of our belly.
Its effectiveness rests on the multiple muscle groups activated during the workout, including the upper and lower abs and the obliques.
How to do it
- Lie down with, raise your feet and bend your knees to a 90-degree angle.
- Lace your fingers behind your head.
- Then, bring your knees close to your chest.
- Straighten one leg while turning the upper body to the other side, bringing the elbow towards the knee.
- Repeat with the other leg, pumping your legs back and forth.
Big Set B
Always start with a warm-up; 3-minute jogging should be enough.
Next, start the exercises in the order given. Each of them shouldn’t last more than 45 seconds, allowing for a 15-second rest before moving to the next one.
As soon as you have done all the exercises once, rest for 60 seconds and then repeat the circuit once more – or even twice for faster results.
1. Underhand Grip Pull-Ups
Why we picked it
No need for elaboration here. Underhand grip pull-ups are pretty common and well-known and deliver great results for your lats, biceps, forearms, abs – provided they are properly performed.
Needless to say, you will need some equipment for this one – any type of pull-up bar properly fixed is ok.
How to do it
- Grab the bar with an underhand grip at the width of your shoulders
- Hang with your elbows straight.
- Pull up trying to bring your chest as close to the bar as possible.
- Peer over for a couple of seconds before lowering your body down slowly.
2. Press-Ups
Why we picked it
Another well-known exercise frying calories by straining your shoulders, triceps, chest, and abs. Note though that keeping the right posture is of the essence if you want to see the desired results.
How to do it
- Lie face down, keeping your hands at the width of the shoulders.
- Lower yourself and then straighten your arms up.
3. Tricep Dips
Why we picked it
Triceps dips are a great bodyweight exercise working your triceps, shoulders and abs and is considered one of the most effective exercises for strengthening your upper core. Note that you will need a dip station to do it properly.
How to do it
- Grab the bars with your arms straight and your palms facing inward.
- Lower slowly your elbows while remaining tucked against your body.
- Drive yourself back up a bit faster and then repeat the move.
4. Reverse Crunch
Why we picked it
Last, we have the reverse crunch, a great core strengthening exercise, which, contrary to the standard crunch (that strains your back) hits all the exterior abs and overall stomach muscles.
How to do it
- Lie with your knees bent at and your thighs at a vertical position.
- Place your hands flat by your sides, and then lift your knees, hips and lower back upwards.
- Lower down your body slowly and repeat.