Weight Loss · 20 minutes
20-Minute Weight Loss Workout at Home (No Equipment)
- 20 min
- 3 moves × 5 rounds
- No Equipment
- Beginner
This 20-minute weight loss workout mixes cardio bursts with big compound moves to keep your heart rate high and maximize calorie burn. It opens with a short warm-up, moves into a 3-exercise circuit you repeat 5 times, and finishes with a cool-down stretch.
Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.
The workout
Warm-Up
30s each · no rest
- 1
Step Jacks30sFull Body · Shoulders
- 2
Hip Circles30sGlutes · Core
- 3
Standing Torso Twists30sCore · Back
- 1
Main Circuit
30s work · 30s rest
Repeat 5× · 60s rest between rounds
- 1
Bodyweight Squat30sQuads · Glutes
- 2
Crunch30sCore
- 3
Jumping Jacks30sFull Body · Calves
- 1
Cool-Down
30s each · no rest
- 1
Cobra Stretch30sCore · Back
- 2
Kneeling Hip Flexor Stretch30sQuads · Glutes
- 3
Figure-Four Stretch30sGlutes
- 1
FAQ
Is a 20-minute weight loss workout enough?
Yes. 20 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.
How often should I do this weight loss workout?
Aim for 3 to 5 times a week, mixed with daily walking. Increase the level once the current one feels easy.
Can beginners do this workout?
Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.
Do I need any equipment?
No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.
Keep going
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Make it a habit
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Follow one of these multi-week plans to do this routine on a schedule.