20 min Fat Burning Workout for TOTAL BEGINNERS (Achievable, No Equipment)

Weight Loss : 20 min Fat Burning Workout for TOTAL BEGINNERS (Achievable, No Equipment)

20 min Fat Burning Workout for TOTAL BEGINNERS (Achievable, No Equipment)

20-Minute Fat Burning Workout for Total Beginners (Achievable, No Equipment)

Embarking on a fitness journey can feel daunting, especially for beginners. It’s essential to start with a workout plan that is not only effective but also accessible and achievable. If you’re looking to kickstart your fat-burning adventure without needing any fancy equipment, this 20-minute workout is designed for you!

The Benefits of a Bodyweight Workout

Before we dive into the workout, let’s discuss why bodyweight exercises are perfect for beginners:

  • Accessibility: No need for a gym membership or expensive equipment. All you need is your body and a small space.
  • Versatility: Bodyweight exercises can be performed anywhere—at home, in the park, or while traveling.
  • Scalability: You can easily modify exercises to match your fitness level, making it easier to progress and avoid injury.

20-Minute Fat Burning Workout Structure

This workout will consist of a combination of bodyweight exercises designed to elevate your heart rate and build strength. Each exercise targets different muscle groups, ensuring a full-body workout.

Workout Format

  • Warm-Up (3 minutes)
  • Workout (15 minutes)
  • Cool Down (2 minutes)

1. Warm-Up (3 Minutes)

Dynamic Stretches: Start with these moves to prepare your body.

  • Arm Circles: Stand tall, extend your arms, and make small circles, gradually increasing the size (1 minute).

  • Leg Swings: Hold onto a wall or sturdy surface for balance. Swing one leg forward and backward, and switch legs after 30 seconds (1 minute).

  • Torso Twists: Stand with your feet hip-width apart and twist your torso side to side, allowing your arms to swing freely (1 minute).

2. Fat Burning Workout (15 Minutes)

Perform each exercise for 30 seconds, followed by a 15-second rest. Complete the entire circuit, and if time allows, repeat the circuit once for an extra challenge.

  1. Bodyweight Squats

    • Stand with your feet shoulder-width apart. Lower your body as if sitting in a chair, keeping your back straight. Return to standing.
  2. Modified Push-Ups

    • Start on your knees, hands beneath your shoulders. Lower your chest towards the ground, then push back up. If this is too challenging, perform wall push-ups instead.
  3. Jumping Jacks

    • Stand tall with arms at your sides. Jump while spreading your legs and raising your arms overhead, then return to the starting position.
  4. Lunges

    • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Alternate legs.
  5. Plank (knee modification if necessary)

    • Hold a plank position on your forearms and toes (or knees), keeping your body straight. Aim for 30 seconds.
  6. High Knees

    • Stand tall and jog in place while lifting your knees as high as possible. Use your arms to pump for momentum.
  7. Glute Bridges

    • Lie on your back with knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes, then lower back down.
  8. Mountain Climbers

    • Start in a plank position and alternate bringing your knees toward your chest quickly, as if "climbing."
  9. Side Lunges

    • Step to the side with one leg, bending that knee and keeping the other leg straight. Push back to the center and switch sides.
  10. Burpees (with a step back)
    • From a standing position, squat down, step back into a plank, step back forward, and jump up. If you’re not comfortable jumping, just stand on your toes for a calf raise.

3. Cool Down (2 Minutes)

Finish your workout with a brief cool-down to relax your muscles and return your heart rate to normal.

  • Deep Breathing: Inhale deeply through your nose for four counts, hold for four counts, and exhale slowly through your mouth (1 minute).

  • Gentle Stretching: Focus on stretching your arms, legs, and back with gentle movements (1 minute).

Tips for Success

  • Stay Consistent: Aim to do this workout 3-4 times a week to see progress.
  • Listen to Your Body: If any exercise feels uncomfortable, take a break or modify it to suit your needs.
  • Stay Hydrated: Drink water before, during, and after your workout.
  • Track Your Progress: Keep a journal of your workouts and how you feel to stay motivated.

Conclusion

This 20-minute fat-burning workout is an excellent way for total beginners to start their fitness journey. With dedication and consistency, you’ll not only burn fat but also build strength and improve your overall health. Remember, every small step counts, and it’s never too late to start making positive changes to your lifestyle. So, roll out your mat, put on your favorite music, and enjoy the process!

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About MadFit

50 comments

  1. Im a vertigo patient.surgeon gave me some exercises..with that i do these exercises too.nothing can bit my weight loss journey ♥️

  2. I am starting from January 25 hope to get my target😢😢
    Seriously doing first time and get relaxing my mind and body❤❤❤❤

  3. please do like this comment to remind me..

    i started first week of january 2025 but forgot about it after taking a break cuz of thigh pain

    Jan 26 – finished. alhamdulillah

  4. great workout , the 20 min didn't feel like a burden

  5. How many calories we burn by doing this workout?

  6. Started yesterday, today couldn't do much of the exercises but I tried, my thighs are killing me😭but we push through
    Current weight: 81,5 kg, 166 cm height
    Weight goal: 68-70kg
    Let's go💃🏾💃🏾💃🏾

  7. Please show us the exercise where we don't have to concentrate on the muscles , the muscles itself should contract without us actively Focusing. Also there are couple of exercises in this video which done in wrong way can cause you weight gain instead of reducing it for example. Glute bridges and the one after it. Please show us the exercises where the muscles should work all together without focusing it and if done wrong then too it should help reduce fat

  8. Never realized how out of shape i was until i struggled trying to do the same tasks my coworkers double my age were able to do easily, i was already out of breath after the warm up 😭😭

  9. as a non begginer this was the perfect amount for a day where i almost didn't work out

  10. Finally a workout which doesn’t make me feel like shit for the rest of the day

  11. Current weight 62
    Goal weight 52
    Remind me daily by liking😊

  12. Thank you so much 😊😊 Loveyou for doing this for us ❤ you inspired me. Your exercises are very easy to follow.

  13. 40 kgs to 36
    Day 1 ✅
    Day 2 ✅

  14. Current weight- 75
    Target-55
    Day 1 ✅

  15. Current weight: 68 kg
    To be acheived: 55 kg
    Day 1: done

  16. Day 1: I’m so proud of myself!! Did every work out and kept on her pace too!! 🎉
    Super excited, going to try this for 4 weeks straight up!
    Day 2: My legs were sore the whole day at work lol. Could barely walk😂 I was a bit slower compared to yesterday, sweated more today can literally feel my blood pumping😮‍💨 LOVE IT

  17. starting from january 2025

    24th = ✅
    25th = ✅

  18. Did it two days in a row. Not easy. I out of breath. Lol. But i like how you keeps teeling the right posture or what to do.

  19. Loved it …thank you…i feel motivated ❤

  20. تحدي السبع ايام :
    اليوم الاول ✅

  21. I just started today. I love this workout ❤❤❤

  22. routine :

    day 1 ✅️
    day 2 ✅️
    day 3 (skipped.. i got lazy)
    day 4 ✅️

  23. Definitely feel the burn with the squats 😮😊
    1st Day- Current weight =145.6
    Height 5'7, Goal weight =130-135

  24. I came across this amazing exercise for the beginner on 20th January 2025. I have been down with osteoarthritis since August 2024, which affected my mobility and take away my job.I have taken streoid injection that August and I noticed I am increasing in weight. I am 57, and I am a weight 88.9kg. I am blessed since I joined this exercise, though I stopped in between to drink water and catch up breath. I am feeling good and strong. My target weight is 75kg. I need your encouragement. You're all amazing and kudos to our coach. Cheers to everyone ❤

  25. Trying for 7 days
    Day 1 ✅

  26. I did this exercise today and I like it because it's from home and no equipment required, plus simple and quick.
    I'll try to repeat it for a week and I'll keep you updated.
    Day one : Done.

  27. Definitely a great way to start for me, this lady is so simple and patient,Im definitely trying this workout ❤thank you so much❤

  28. i am starting on 22 jan
    current weight:58
    goal:50

  29. Nice explain of any workout and exercise ❤❤❤❤😊😊😊😊😊😊

  30. i m not able to do very difficult exercise …can i do this only for 1 month

  31. I can't finish it, halfway through my heart was pounding and everything was blurry. Hopefully I can next time.

    my weight is 85:

    target: 60

  32. Her breast is popping out

  33. Current weight = 50
    Target weight = 45
    Please remind mee…

  34. Current weight 62kg, target 54kg

  35. Gonna start this tomorrow morning, I’m a total beginner, like so that I can keep it up everyday

  36. Current weight -80kg
    Target weight – 60kg
    1st day -✅

  37. Thank you so much I have started this exercise today, hope I will get good results

  38. Current weight-66
    Target weight -55
    Please remind me…

  39. Finally a video true to the idea of “beginner friendly workout “.🎉

  40. i suffer from depression and it was difficult for me to lose weight, but now i am motivated i love this workout. To anyone reading this, you can do it, you are really amazing don't give up love you!!!!

  41. This is mu first time working out after taking an ovary out of me last year. It was such a huge bittersweet moment for me as a woman. Last weekend, i decided to go active again and join a sportsfest in our office. I thought maybe i should do some Maddie workout. Its the best decision ive made this month.

    As soon as you said those encouraging words that we don't have to go as fast as you can and that we can take an active breather, I just cried. Thank you so much for this! I cant wait to go back to being active!

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