20-minute Body Weight Workout for Weight Loss


A young girl lying in the legs of a woman

Working out is important for your body. But in our hectic life, you may not get enough time to work out. So, you are leading towards an unhealthy life, gaining excessive weight which affects you adversely. As a result, you need to get at least some amount of exercise. So, here is a plan for a 20-minute body weight workout for weight loss and get into a proper shape.

Is 20-minute Body Weight Workout for Weight Loss Effective?

As you are planning to join this workout session, one question you are surely thinking about – is it effective? One thing is for sure that if you even workout for five minutes, it has a good effect on rather than doing nothing. So, a 20-minute workout session is always has a good effect on your life.

Can You Reach the Ultimate Goal by 20-minute Body Weight Workout for Weight Loss?

Though they are baby steps, you can reach the ultimate goal of losing some weight. The more vigorous workout you do more weight you lose.

Exercises You Can Do for 20-minute Body Weight Workout for Weight Loss

Squats with Side leg Lift

Squats are important for your leg muscles. Different parts like the hamstring, quadriceps, etc. have a good effect on this exercise. It also has a great effect on your whole body. You can do this exercise 15 times on each leg.

Push-Ups

Push up exercise works on your upper part of the body. If you want to gain upper body strength push up is your best option. This exercise works on triceps and shoulders. It also helps you with pectoral muscles. You can do this exercise 10-15 times at a stretch.

20-minute Body Weight Workout for Weight Loss
20-minute Body Weight Workout for Weight Loss

Plank Jacks

This exercise is a perfect example of how you can work on both the upper and lower part of the body simultaneously. With cardio effects, it also works on strengthening the core. It is a perfect exercise to reduce your belly fat also. You can do this exercise 30 times a day.

Forward Alternating Lunge

This is another exercise that helps you to strengthen the core of your body. This exercise also works on your abdominal muscles. It helps you to reduce the back pain also; you can do this exercise 10-15 times on each side.

Plank

This exercise has many benefits. If you want to work on your spine, trapezius, or shoulder and pelvic girdles, you can opt for this exercise. You need to hold the position for at least 30 seconds.

Squat Jumps

If regular squats are not working for you, you can opt for this option too. This exercise works on both the upper and lower part of the body. It also helps you to burn calories. You can perform this exercise at a stretch 10 times.

20-minute Body Weight Workout for Weight Loss
20-minute Body Weight Workout for Weight Loss

Superman

No, this is not about the famous comic character but its position while flying. This pose helps you to work on your lower and upper part of the body. You can do it 10 times and you will get stronger back muscles.

Bird Dog

Sometimes, you need to do some simple exercises too. Bird dog exercise is important for lower back pain. This exercise helps you to be more stable and has a good effect on your spine. You can do 10 reps per side.

The Hundred

It is important to keep your lung strong too. With this exercise, you can also strengthen the abdominal muscles. It preferably works on your laterals. It also stabilizes your trunk. You can do 10 breaths at a time.

Effects of 20-minute Body Weight Workout for Weight Loss

This 20-minute workout regime has a great effect on your body. All these exercises burn fat which keeps you healthy. And with the help of losing the extra fat, you can get rid of many problems from joint aches to other diseases. A fit body also makes your mind fresh and keeps you healthy.

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