Full body fat loss workout at home

20 Minute Full Body Fat Loss

You may don’t have a time for exercise to lose body fat, but you can give your 20 minutes for fat loss. As per our clients experiences we can understand to limitation time.

In this article we are going to give you a plan which only needs your 20 minutes of day. Even you are a busy person but you can’t denied the availability of 20 minutes. And if you are still excusing then it’s not a problem of time but your dedication.

If you have a time in the morning or evening doesn’t matter till you have a 20 minute for your health. Here we are just giving you the structure of workout plan for full body fat loss. It included high knee run, jumping lunge, fast regular dips, side plank dips, step planks.

If you have doubts with this limited number of exercise with time limit then it’s one of the way to manage your exercise in limited amount of time.

Workout overview

Here you can see the overview of workout, very simple and very easy to understand. We have defined the goal of this plan, who should follow this exercise plan, what is the purpose, how many days per week, time duration of exercise, how long should this workout be followed and equipment.

By the way in this workout plan, we do not use any equipment but only body weight. So we can consider our body as equipment lol.

Goal: fat loss

Level: beginner

Type: full body

Days per week: 4 days

Time: 20 min

Program  Duration: 5 weeks

Equipment: body weight

Workout description

Before starting this exercises we should give you basic information about it. Just showing the exercise will not going to help you until you don’t understand it. The main focus of this program is to build your strength and lose fat, improve muscle endurance, and cardiovascular system.

It’s obvious that in limited amount of time you should have appropriate rest in between to sets. Our main motive is to make you to move your body as much as possible in 20 minutes. Whenever your body in moving that means you are exercising.

Your resting time is nothing but regaining of energy for next exercise. Also remember your resting time is also a part of your exercise because without gaining energy you can’t perform next exercise.

We know that, there is only 20 minutes then we need to put workout with giving specific time for each exercise. We will put 20 minutes in 4 phases, that means 1 phase have 5 minutes each.

Then we have best idea to put 5 exercises for every minute. And that minute include exercise plus resting time. If we will have 20 sec for push ups then we will have 30 sec rest.

Exercise description

Here you can see the exercise videos and explanation of it. Although there is no need of explanation but we don’t want you make make next excuse of lack of information source.

With exercise you will have a basic information about it.

1. High knee run

High knee run exercise is our first startup exercise because it will help you to circulate your blood to whole body. This is just like you are running on floor but lifting your knees high. It will help you to strengthen your calve and exercise stamina.

2. Fastest regular dips

We included regular dips to improve your arm strength and stamina. We have more variations for dips but at the beginners level regular dips would be a good choice.

The very important thing is to know here that you need to perform dips as fast as you can in given time limit. Your fast movement is very important to burn more calories, the fast you dips the better result will you have.

3. Side plank dips

Side plank dips is one of the best exercise to lose fat around your love handle. Love handle is one of the bad looking fat in our body. It can ruin your whole body shape for men and women as well. Get your elbow down on the floor, keep your body straight and middle in the air. Now rise your hip and down rapidly, the more reps you have the more good result will be.

4. Jumping lunge

Jumping lunge is exercise to lose fat around your thighs and considered to be good choice for circuit training. This exercise is always choice for increase your thighs strength and muscle endurance. Get in the standing position, jump and rise your right leg front and left leg back. and perform lunge without stopped while landing. Now jump in the lunge position and swap your legs positions and perform lunge again.

5. Step planks

We all know about regular planks, regular planks are very good for losing fat around your belly. We incorporate steps in planks to boost it’s results for multiple body parts. Although regular planks even help you to lose whole body fat but incorporating extra movement can add more fat lose.

We are going to add your hand elbow movements with plank position. Get on your elbow and keep your back straight. Now try to lift your body on your palm. After getting on your palm get back to your elbow again. Repeat this movements with keeping your belly up.

Exercise phases

Above we have seen the exercises which we are going to perform with this 20 minute workout plan. Here is the timetable of workout plan.

You knew all exercises and form but what would you do if you don’t know how to utilize it. Here you go with the proper schedule.

Phase 1

In phase 1 of this exercise program we distribute 30 seconds for each exercise and 30 seconds rest between every exercise.

High knee run: 30 sec exercise and 30 sec rest

Fastest regular dips: 30 sec exercise, 30 sec rest

Side plank dips: 30 sec exercise, 30 sec rest

Jumping lunge: 30 sec exercise, 30 sec rest

Step planks: 30 sec exercise, 30 sec rest

Phase 2

Phase 2 is tough than phase 1, not tough as you though. We just increase the exercise time and reduce the rest time.

High knee run: 40 sec exercise and 20 sec rest

Fastest regular dips: 40 sec exercise, 20 sec rest

Side plank dips: 40 sec exercise 20 sec rest

Jumping lunge: 40 sec exercise, 20 sec rest

Step planks: 40 sec exercise, 20 sec rest

Phase 3

As we seen above, our exercise is becoming more though than before so, we increase exercise time and reduce rest time again.

High knee run: 50 sec exercise and 10 sec rest

Fastest regular dips: 50 sec exercise, 10 sec rest

Side plank dips: 50 sec exercise, 10 sec rest

Jumping lunge: 50 sec exercise, 10 sec rest

Step planks: 50 sec exercise, 10 sec rest

Phase 4

This is the last phase in our exercise program.  We distribute the exercises time and resting in this phase. We merge the two exercise and distribute the resting time.

High knee run: 30 sec exercise and no rest

Fastest regular dips: 30 sec exercise and 60 sec rest

Side plank dips: 30 sec exercise, no rest

Jumping lunge: 30 sec exercise and 60 sec rest

Step planks: 40 sec exercise, 20 sec rest

What is next?

No more hasting now, take a deep breath with nose and release with mouth for a minute. Now you are all done with your day task of exercise. We would like to give you some tips to improve your performance.

While performing all the exercises try to breath with nose instead of mouth. It will help you to perform better and improve your stamina.

Why are you gaining body fat?

If you are trying to lose fat then you should know why and how did you gain the fat. To stop or diminishing the thing you should know the fountain of this thing.

Here we have disclosed the most responsible things which participating to gain fat.

  1. Incomplete eating
  2. Lack of physical exercise (Simple healthy habits for a busy life)
  3. Not getting fiber (High fiber foods list with the value)
  4. Lack of sleep (Importance of good sleep)
  5. Incomplete protein intake (The best vegetables high in protein)
  6. Eating fats
  7. Over consumption of sugar (High Sugar Foods With Nutrition Values)
  8. Uncontrolled stress (How does stress affect your body?)
  9. Sitting for long time
  10. Excessive alcohol
  11. Eating lots of carbs (High carb foods anti keto foods)
  12. Not exercising (Weight Loss Workout Plan For Beginners)


This workout plan is mainly designed for beginners because not everyone is professional. If you are are at immediate level you can follow this program as warm up. The more reps you have the more better the result will be.

Also read: Best 7 exercises to lose belly fat at home

Also read: How to use bricks for chest workout

Amit Chavan

Amit Chavan

Posted in Diet and Fitness and tagged .

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