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This 20-Minute Workout Will Burn A Ridiculous Amount Of Fat

Get it in and get on with your day.

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Alice Mongkongllite / BuzzFeed

If you're trying to lean down and lose fat, the combo of high-intensity workouts and low-carb eating is your best bet.

So with that in mind, BuzzFeed Life asked Albert Matheny, C.S.C.S., co-founder of Soho Strength Lab in New York City, to create a 20-minute high-intensity workout. Here's what he came up with.

This workout has two different parts to it: Circuit 1, and Circuit 2. Each circuit has five moves.

Here's how it works:

1. You start with Circuit 1, and you do as many rounds of that circuit as you can in 10 minutes (as many rounds as possible, otherwise known as AMRAP).

2. After 10 minutes, you take a one-minute rest break.

3. Then you move on to Circuit 2. Do as many rounds of Circuit 2 as you can in 10 minutes.

Don't forget to warm up and cool down. Now get to it!

Alice Mongkongllite / BuzzFeed

Do as many rounds as possible (AMRAP) in 10 minutes!

1. Do 10 squat jumps.

John Gara / BuzzFeed

Learn to do proper squat jumps here.

2. Do 15 mountain climbers (15 on each leg).

John Gara / BuzzFeed

Learn to do proper mountain climbers here.

3. Do 10 side lunges on each leg.

John Gara / BuzzFeed

Learn to do proper side lunges here.

4. Do 10 elevated push-ups.

John Gara / BuzzFeed

Learn to do proper push-ups here.

5. Hold a v-hold for 30 seconds.

Learn to do a proper v-hold here.
John Gara / BuzzFeed

Learn to do a proper v-hold here.

Now repeat the circuit as many times as you can in 10 minutes!

When you're done with your 10 minutes, take a one-minute rest break. If you want to challenge yourself, you can take an 'active rest': do one minute of low-intensity jumping jacks, and get some water before starting Circuit 2.

Alice Mongkongllite / BuzzFeed

Do as many rounds as possible (AMRAP) in 10 minutes.

1. Do 10 single-leg deadlifts on each leg.

John Gara / BuzzFeed

Learn to do proper single-leg deadlifts here.

2. Do 10 reverse lunges on each leg.

John Gara / BuzzFeed

Learn to do proper reverse lunges here.

3. Do 10 squats.

John Gara / BuzzFeed

Learn to do proper squats here.

4. Do 10 Supermans (Supermen?).

John Gara / BuzzFeed

Make sure to keep your torso still while raising your arms and legs off the floor as high as you can. Squeeze your glutes (butt muscles) as you raise your legs.

5. Hold a plank for 30 seconds.

This is a forearm plank, a modified version of a regular plank. Learn to do proper plank technique here.
John Gara / BuzzFeed

This is a forearm plank, a modified version of a regular plank. Learn to do proper plank technique here.

Do as many rounds as you can in 10 minutes. When your 10 minutes are up, cool down for two minutes.

USA / Via glee.wikia.com

Make sure you take time to ease out of the workout and get in some stretches. Here are 10 that will leave you feeling great. Good work!

Special thanks to Matheny, who very graciously modeled moves 1, 2, and 5 in Circuit 1.

Before you go, here's what you should understand about how this workout will help you burn more fat:

As we said above, the combo of high-intensity workouts and a low-carb diet is the most efficient way to burn fat, if that's your goal. That means that doing this workout by itself isn't going to help you lean down — you also need to adjust your eating habits.

Here's what's behind that: High-intensity workouts are way more efficient at burning calories than steady-state cardio (think biking or running at the same moderate pace for a set period of time). This part of the equation helps with weight loss: It's easier to have a calorie deficit (more calories burned than the calories you eat) when you're doing high-intensity workouts.

And to boil a bunch of complicated science into a simple concept, when you eat a lot of carbs, that's what your body uses as energy during a workout. But when you eat low-carb, your body turns to your fat stores for energy sooner, Matheny says. If your goal is fat loss, you'll want your body to get to the fat stores sooner.

Put it all together, and a workout that burns a lot more calories in less time + a specific type of diet where you burn more fat while you workout = faster fat loss. Here's a lot more info on all that, if you're curious.

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