20 Minutes Fat Burning Workout for BEGINNERS

Are you tired of spending hours in the gym without seeing results? Have you been searching for the perfect fat-burning workout that doesn’t require any equipment?

Look no further! This article will guide you through a comprehensive fat-burning no-equipment exercise for beginners, designed to help you shed those extra pounds without needing costly gym memberships or fancy equipment.

We have carefully selected six effective exercises that target not only specific muscle groups but also engage multiple muscles at the same time.

This way, you’ll burn more calories and achieve your weight loss goals faster. Get ready to transform your body with these simple yet powerful exercises.

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How often should I do a no-equipment fat-burning workout for optimal results?

For optimal results, aim to perform the no-equipment fat-burning workout at least three times per week. Consistency is vital when it comes to achieving your fitness goals, so make sure to maintain a regular workout schedule using a workout planner.

What is the importance of warming up before starting a fat-burning workout, and what are some practical warm-up exercises?

Warming up before starting a fat-burning workout is crucial for preventing injury and preparing your body for more intense exercises. A proper warm-up increases your heart rate, warm up your muscles, and improves flexibility. Some effective warm-up exercises include light cardio exercises such as jogging in place, jumping jacks, or dynamic stretchings like leg swings and arm circles.

How long should a typical fat-burning workout session last, including warm-up and cool-down?

A typical fat-burning workout session, including warm-up and cool-down, should take around 45 minutes to an hour. This allows enough time to complete all six exercises with proper form, as well as warm-up and cool-down periods, to ensure your muscles are prepared and recover effectively.

How can I modify the exercises in a fat-burning workout if they are too challenging or if I have an injury?

If the exercises in the fat-burning workout are too challenging, you can modify them by performing easier variations, reducing the number of sets or repetitions, or increasing the rest periods between exercises. Always listen to your body, and if you have an injury, consult with a healthcare professional or fitness expert before attempting any exercise modifications.

I would recommend using a fitness tracker to ensure you stay within your optimal fat-burning zone and a pair of supportive, well-cushioned shoes to prevent injuries and provide stability during high-intensity exercises.

How long does it take to see weight loss results from a fat-burning workout routine?

The time it takes to see weight loss results from a fat-burning workout routine will vary depending on factors such as your starting fitness level, consistency, diet, and overall lifestyle.

However, most individuals can expect to see noticeable improvements in their strength, endurance, and muscle tone within 4-6 weeks of consistent training.

What is the ideal diet to follow alongside a fat-burning workout for maximum fat loss?

While there is no one-size-fits-all diet plan, it is essential to follow a balanced and nutritious diet to support your workouts and promote fat loss. Focus on consuming nutrient-dense foods, such as lean proteins, whole grains, fruits, vegetables, and healthy fats, to fuel your body and support your weight loss goals.

For a balanced meal, include grilled chicken breast, quinoa, a side of mixed berries, steamed broccoli, and a drizzle of olive oil.

Do I need additional cardio exercises to enhance my fat-burning workout results?

Incorporating additional cardio exercises can help you burn more calories and accelerate your fat loss results. However, the fat-burning workout already includes several high-intensity exercises that effectively raise your heart rate. You can adjust the intensity and frequency of your workouts based on your goals and preferences.

Should I incorporate strength training exercises in my workout routine for optimal fat loss and muscle gain?

Yes, combining strength training exercises with a fat-burning workout can provide a well-rounded fitness routine that promotes muscle growth, increases metabolism, and enhances overall health. Aim to perform strength training exercises targeting major muscle groups at least two times per week.

How can I stay motivated and consistent with my fat-burning workout plan?

To stay motivated, set realistic and achievable goals, track your progress, and celebrate your accomplishments. You can also find a workout buddy, vary your workouts to avoid boredom or join a fitness community to stay accountable and motivated.

What steps should I take if I experience pain or discomfort during my fat-burning workout?

If you experience pain or discomfort during the workout, stop the exercise immediately and assess the situation. It’s important to listen to your body and avoid pushing through pain.

Before beginning your workout, make sure you’re dressed in appropriate workout clothes and shoes for optimal comfort and support. Don’t forget to bring a towel, a water bottle to stay hydrated, and a fitness tracker to monitor your progress.

20 min Fat Burning Workout for TOTAL BEGINNERS

Beginner Friendly Fat Burning Exercises

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1. Arm Circles – 2 sets, 45 seconds

Arm circles are an excellent low-impact exercise that engages the shoulders, arms, and upper
back. They also help improve your posture and flexibility. Here’s how you can perform arm circles:

  • Step 1: Stand up straight with your feet hip-width apart and your arms extended out to your sides, parallel to the ground.
  • Step 2: Slowly start making small circles with your arms, keeping your palms facing the ground. Make sure to keep your arms straight throughout the movement.
  • Step 3: After completing 15-20 small circles, reverse the direction and perform the same number of circles.

Do three sets of 15-20 circles in each direction to feel the burn in your arms and shoulders. To make your arm circles more challenging, hold a pair of light dumbbells while performing the exercise.

Arm Circles workout

2. Squats – 2 sets, 45 seconds

Squats are a fantastic lower-body exercise that targets the quadriceps, hamstrings, glutes, and
core muscles. This compound movement is known to burn a significant amount of calories and
promote fat loss. Follow these steps to perform squats properly:

  • Step 1: Stand with your feet shoulder-width apart and your toes pointing slightly outward.
  • Step 2: Extend your arms straight in front of you or place your hands behind your head.
  • Step 3: Lower your body by bending your knees and pushing your hips back as if you were sitting in a chair. Keep your chest up and your back straight.
  • Step 4: Push through your heels to return to the starting position.

Complete three sets of 15-20 squats for maximum fat-burning benefits. To make your squats more challenging, hold a kettlebell at chest level while performing the exercise.

Squats workout

3. Step Jacks – 30 seconds

Step jacks are a low-impact variation of the traditional jumping jack, which makes them perfect
for beginners. This full-body exercise gets your heart rate up and helps you burn calories
quickly. Here’s how to perform step jacks:

  • Step 1: Stand with your feet together and your hands at your sides.
  • Step 2: Step your right foot out to the side while raising your arms above your head.
  • Step 3: Bring your right foot back to the starting position while lowering your arms.
  • Step 4: Repeat the movement with your left foot.

Perform three sets of 15-20 step jacks on each side to get your heart pumping and torch those calories. To increase the intensity of step jacks, you can use resistance band.

Step Jacks exercise
Fat Burning Workout illustration

4. Side Reach – 30 seconds

Side reaches are a fantastic way to engage your obliques and improve your core strength. They also help stretch your side muscles and improve your flexibility. Follow these steps to perform side reaches:

  • Step 1: Stand with your feet wider than hip-width apart and your arms extended out to your sides.
  • Step 2: Slowly bend your torso to the right, reaching your left hand toward your right foot while keeping your left arm straight.
  • Step 3: Return to the starting position and repeat the movement on the opposite side.

Complete three sets of 15-20 side reaches on each side to sculpt your waistline and burn calories

Side Reach exercise

5. Glute Bridges – 2 sets, 45 seconds

Glute bridges are an excellent exercise for targeting your glutes, hamstrings, and lower back
muscles. This exercise helps improve your posture, strengthens your core, and contributes to fat loss. Here’s how to perform glute bridges:

  • Step 1: Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
  • Step 2: Place your arms at your sides with your palms facing down.
  • Step 3: Engage your core and lift your hips off the floor by squeezing your glutes, creating a straight line from your shoulders to your knees.
  • Step 4: Slowly lower your hips back to the floor.

Perform three sets of 15-20 glute bridges to shape your lower body and boost your metabolism. Try adding a resistance band around your thighs just above your knees to increase the intensity of the exercise.

Glute Bridges exercise

6. Crunches – 2 sets, 45 seconds

Crunches are a classic abdominal exercise that helps strengthen your core and burn calories.
Incorporating crunches into your workout routine can assist you in achieving a toned midsection. Follow these steps to perform crunches correctly:

  • Step 1: Lie on your back with your knees bent and your feet flat on the floor.
  • Step 2: Place your hands behind your head, lightly supporting your neck with your fingers.
  • Step 3: Engage your core and lift your upper body off the floor, bringing your ribcage toward
    your pelvis.
  • Step 4: Slowly lower your upper body back to the floor.

Complete three sets of 15-20 crunches for a stronger, leaner core. To increase the intensity of crunches, you can use a weight plate.

Crunches ab workout

For more visual, feel free to check out the workout video below by madFit.


With these no-equipment exercises, you can create a comprehensive fat-burning workout that can be done anywhere and at any time. By incorporating this routine into your weekly schedule, you’ll be well on your way to achieving your fitness and weight loss goals.

Remember, consistency is the key to success. Combine this workout with a balanced diet and an active lifestyle to maximize your results.

So, what are you waiting for? It’s time to get started on your journey toward a healthier, more confident you!

20 min Fat Burning Workout for TOTAL BEGINNERS


I am a fitness enthusiats who is passionate about exercising, eating well and living a healthy lifestyle. Come along with me as I share some of my favourite exercise and fitness tips with you.

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