20-Minute Workout Burns More Calories than Running!

Don’t have time for 45-minute workouts every day? No problem, because we know the best superfast workout that will help you burn fat and tone your muscles in 20 minutes or less.

In case you didn’t know, American Heart Association has already shown that only 20 minutes of intense exercise can produce great effects in terms of increasing your strength and torching a whole bunch of calories. And everybody has the time to perform a 20-minute workout, no excuses allowed. All you need to do is choose the right exercises, and we’re here to help you with that.

The circuit:

  • Squats: 20 seconds
  • Rest: 10 seconds
  • Jumping jacks: 20 seconds
  • Rest: 10 seconds
  • Push-ups: 20 seconds
  • Rest: 10 seconds
  • Lunges: 20 seconds
  • Rest: 10 seconds
  • Squats: 20 seconds
  • Rest: 10 seconds
  • Jumping jacks: 20 seconds
  • Rest: 10 seconds
  • Push-ups: 20 seconds
  • Rest: 10 seconds
  • Lunges: 20 seconds
  • Rest 10 seconds

This is the basic 4 minute protocol you should repeat the circles 4 more times for a total of 20 minutes. 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.



Pushups are one of those exercises that people both love and hate. However, if you stick to this plan, by the end of this 28-day challenge, you’ll be able to do 45 pushups in a row! You don’t need anything to get started, just some time and a bit of motivation. You’ll be using only your body weight during the exercises, because according to the Australian Better Health Channel, the resistance from just your own weight is enough to build muscle and strength.


According to Mayo Clinic:
1. Starting postion: You’d want to make sure you place your hands and feet flat on the floor and be looking down to the floor. Your back should be flat and not curved. Your legs also should be straight. Your hands and feet should be a little bit more than showder-width apart.
2. Next, you want to bend your elbows until they are about 90 degrees as you lower your chest closer to the floor.
3. You move back to the original starting position.
Kuvahaun tulos haulle Knee Push-up


Kuvahaun tulos haulle push up exercise


You might be wondering why you should begin such a simple workout plan that includes only one type of exercise? Well, a lot of people lack upper-body strength, and pushups are the one exercise that can help them overcome that. It is a basic yet challenging exercise that works all the muscles in the upper body. Plus there are a lot of other benefits to doing pushups:
• Increases upper body muscle and strength• Improves posture
• Reduces the chance of upper-body injuries
• Reduces lower-back pain
• Improves cardiovascular health
• Increases endurance levels
• Improves overall health
So let’s get started!


Things to remember:
• Keep your body straight and rigid.
• Do not let your bottom droop or come up.
• Your nose must almost touch the ground to complete one full pushup.
• Perform your pushups slow and controlled, not rushed.
• Try not to rest in between pushups.
• Make sure you warm up before your begin and stretch afterward.
Day 1 – 5 pushups
Day 2 – 6 pushups
Day 3 – 7 pushups
Day 4 – 8 pushups
Day 5 – 9 pushups
Day 6 – 10 pushups
Day 7 – Rest
Day 8 – 11 pushups
Day 9 – 12 pushups
Day 10 – 13 pushups
Day 11 – 14 pushups
Day 12 – 15 pushups
Day 13 – 16 pushups
Day 14 – Rest
Day 15 – 18 pushups
Day 16 – 20 pushups
Day 17 – 22 pushups
Day 18 – Rest
Day 19 – 26 pushups
Day 20 – 28 pushups
Day 21 – 30 pushups
Day 22 – Rest
Day 23 – 34 pushups
Day 24 – 36 pushups
Day 25 – 38 pushups
Day 26 – 40 pushups
Day 27 – Rest
Day 28 – 45 pushups
In just 28 days, you could be doing 45 or even more pushups in a row. Such a simple workout can provide you with some amazing results. So share this workout with a friend and challenge each other together. If you are still unsure of how to perform that perfect pushup, then check out the video below.


Use the list from above to know how many push ups to do per day and do all of the 7 exercises daily.

1. Weighted Plate Push-Ups 

Kuvahaun tulos haulle 1. Weighted Plate Push-Ups

2. Resistance Band Push-Ups 

Kuvahaun tulos haulle Resistance Band Push-Ups

3. Diamond Push-Ups

Kuvahaun tulos haulle Diamond Push-Ups

4. Fingertip Push-Ups

Kuvahaun tulos haulle Fingertip Push-Ups

5. Neutral-Grip Dumbbell Push-Ups with Row 

Kuvahaun tulos haulle Neutral-Grip Dumbbell Push-Ups with Row

6. Plyometric Clap Push-Ups 

Kuvahaun tulos haulle Plyometric Clap Push-Ups

7. TRX Atomic Push-Ups

Kuvahaun tulos haulle TRX Atomic Push-Ups

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