Workout Routines

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
ilbusca / Getty
Duration 20
Exercises 5
Equipment Yes

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.

The 20-minute, calorie-torching circuit Do 3 rounds

Exercise 1

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
3 sets
45 sec. reps
15 sec. rest

Exercise 2

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
3 sets
45 sec. reps
15 sec. rest

Exercise 3

Deep Squat Hold How to
Squat thumbnail
3 sets
45 sec. reps
15 sec. rest

Exercise 4

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
3 sets
45 sec. reps
15 sec. rest

Exercise 5

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
3 sets
45 sec. reps
60 sec. rest
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