Weight Loss · 20 minutes

20-Minute Weight Loss Workout at Home (No Equipment)

  • 20 min
  • 5 moves × 3 rounds
  • No Equipment
  • Advanced

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 5-exercise circuit you repeat 3 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

  1. Warm-Up

    30s each · no rest

    1. 1
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s
    2. 2
      March in Place starting position
      March in Place

      Full Body · Quads

      30s
    3. 3
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s

  2. Main Circuit

    45s work · 15s rest

    Repeat 3× · 60s rest between rounds

    1. 1
      Tuck Jumps starting position
      Tuck Jumps

      Quads · Core · Calves

      45s
    2. 2
      V-Ups starting position
      V-Ups

      Core

      45s
    3. 3
      Curtsy Lunge starting position
      Curtsy Lunge

      Glutes · Quads

      45s
    4. 4
      Jumping Jacks starting position
      Jumping Jacks

      Full Body · Calves

      45s
    5. 5
      Single-Leg Glute Bridge starting position
      Single-Leg Glute Bridge

      Glutes · Hamstrings · Core

      45s

  3. Cool-Down

    30s each · no rest

    1. 1
      Kneeling Hip Flexor Stretch starting position
      Kneeling Hip Flexor Stretch

      Quads · Glutes

      30s
    2. 2
      Butterfly Stretch starting position
      Butterfly Stretch

      Glutes · Hamstrings

      30s
    3. 3
      Cobra Stretch starting position
      Cobra Stretch

      Core · Back

      30s

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

Part of these plans

Follow one of these multi-week plans to do this routine on a schedule.

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