With endless delicious fatty foods like potato wafers, fries, cookies and cakes, it often becomes difficult to resist and choose healthy foods like fresh fruits and vegetables. There is no wonder people end up gaining weight and accumulate excess fat in their bodies. Therefore, physical workouts are the integral part and should be followed with dedication. However, most people are not well versed with the right type of workouts and follow a fitness which may not be suitable or effective enough.
Hence, some of the weight loss workouts that are tried and have worked for many people have been discussed below along with the link of video demonstrations. These workouts are body weight and circuit based workouts and you will be quite stunned to see the fitness outcomes. All you need to do is follow this 20 minute workout routine along with a healthy diet to achieve weight loss.
What you need – In order to perform these workouts, you need a timer that helps you monitor the time spent on workouts.
Instructions – Perform each workout for a duration of 45 seconds and rest for 15 seconds after completion of each one. The circuit should be repeated 4 times to complete your 20 minute weight loss workout. The workouts should be repeated 3 to 4 times every week on alternate days for maximum weight loss results.
Squat down or bend over by placing your hands on the ground in front of you. Ensure that they are outside your feet. Now, try jumping both your feet back to form a plank posture. Come back to a push up pose and ensure that the chest touches the ground. You may even drop your knees to make the pushup a bit simpler. Push up to go back to plank pose by pushing yourself from the floor. Then jump both your feet back in closer to your hands. Jump explosively and reach your arms overhead into the air.
There are different variations as far as burpees are concerned. It may be with a pushup or without it or alternating walking with feet forward and backward one after the other instead of hopping up and back.
2. High Knees
To perform this workout, stand tall and place your feet at hip-width distance. Look forward straight and arms should hang down towards the side of you. Try jumping from one foot to the other simultaneously raising your knees to maximum height. Ensure that your arms follow the motion. Now, feel the ground using the balls of your feet.
High Knees is a great workout to increase the heart rate which makes your body flexible and strengthens your lower limbs. This cardio workout targets major muscle groups like hamstrings, quadriceps, rectus abdominis, soleus and abductors.
The first step requires you to place your body in a plank position by placing your hands on the floor firmly. Engage your hamstrings and glutes and keep your back in a flat pose to bring your body in a neutral position. Slowly, lower your body and keep your back flat until your chest is grazing the ground. Your shoulder blades should be drawn back and down and elbows tucked to your body. Now that your core is engaged, breathe out as you push back to the initial pose.
A pushup is a workout that targets your full body and engages your core and lower body mainly. It is a simple bodyweight workout that can be performed within the comfort of your home.
4. Flutter Kick Squat
The flutter kick squat is a great workout for buttocks, thighs and abs. The workout is performed by kicking legs and is placed on top of one another during the kicking session. It is a four count workout that you should do while lying on your back on the floor. Check out the video demonstration by clicking on the link given below.
5. Scissor Kicks
Lie straight on your back preferably on a workout mat with legs extended sideways. Your fingertips can be placed on your head behind ears for head support. Raise your shoulder blades and head off the mat. Press lower back into the exercise mat and tuck in your pelvis. Draw your abs towards your spine and stay in this pose throughout the workout. Now, move your legs vertically like a scissor action. When you raise your right leg up, left leg should come down on the mat. As the right leg is lifted above, your torso should be rotated towards the right. Bring your left elbow near your right thigh so that shoulder blades can go high off the floor and shoulder blade touch the exercise mat. Come back to the center as your legs cross one another and rotate your torso towards the left as your right leg goes up.
Thus, these are the workouts that can be covered within 20 minutes to obtain weight loss results.