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The best 20-minute, calorie-torching circuit

This quick workout will ignite an afterburn effect to help your body incinerate fat long after your last rep.

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The best 20-minute, calorie-torching circuit
ilbusca / Getty
The best 20-minute, calorie-torching circuit
ilbusca / Getty

If you’re short on time and space, equipment is limited (only a kettlebell or dumbbell is required for this), or you desperately need a break from your current boring routine.

This workout is for you.

How it works

Combining resistance exercises (kettlebell squat, dumbbell reverse lunge), metabolic exercises (jump squat, kettlebell swing), and static exercises (static bodyweight squat) stimulates an afterburn effect—more formally known as excess post-exercise oxygen consumption—that keeps your metabolism fired up for hours following workouts.

Directions

After a dynamic warmup, do each exercise for 45 seconds, then rest 15 seconds before moving on to the next move. When you’ve completed all five exercises, rest one minute. Do three rounds.

Routine

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The 20-minute, calorie-torching circuit

Do 3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Goblet Squat

Equipment
Kettlebells
Sets
3
Reps
45 sec.
Rest
15 sec.
Exercise 2 of 5

Jump Squat

Equipment
No Equipment
Sets
3
Reps
45 sec.
Rest
15 sec.
Exercise 3 of 5

Deep Squat Hold

Equipment
Sets
3
Reps
45 sec.
Rest
15 sec.
Exercise 4 of 5

Reverse Lunge

Equipment
Dumbbells
Sets
3
Reps
45 sec.
Rest
15 sec.
Exercise 5 of 5

Kettlebell Swing

Equipment
Kettlebells
Sets
3
Reps
45 sec.
Rest
60 sec.
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