20-Minute Home Fat Burner Workout (No Equipment)
No gym? No excuse. Save this for tonight. No equipment · All levels
The workout
| Exercise | Sets / reps |
|---|---|
| Squats | 15 reps |
| Push-ups (knees ok) | 10 reps |
| Reverse lunges | 10 / leg |
| Mountain climbers | 30 sec |
| Glute bridges | 15 reps |
| Plank | 30 sec |
4 rounds · 60s rest between rounds
How to do it
- Warm up for 5 minutes: brisk walk, arm circles and a few bodyweight squats.
- Do the exercises in order with good form. Slow down rather than rushing reps.
- Rest as listed, then repeat for the number of rounds or sets shown.
- Progress each week by adding one rep, a little weight, or one extra round.
Stop if anything hurts (not the same as feeling the burn). Pair this workout with a small calorie deficit and enough protein for fat loss.
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