Make this your goal

If your goal is to shred fat fast, look no further: this workout is designed for you.  This workout will help you shred fat fast and with very little time commitment.  We all want to see results, and we surely want to see results quickly.

No time?


Very few of us have the time (or the desire) to spend hours upon hours at the gym every day.  If you have an extra 20 minutes (you can find 20 minutes, right?) you can fit this workout in.  This workout is a fun, sweaty way to get the body you’ve always dreamed of.

Entire body workout

This workout will work your entire body, so be sure you only complete it (at most) three times per week, giving yourself at least a day to rest in between.  This workout is going to be effective because it alternates strength moves for the total body with fat-blasting cardio moves.

Tone and burn calories

The strength moves are going to help you achieve a toned body look and build (or maintain) muscle, while the  cardio moves are going to rev up your heart rate and help you maximize your caloric burn.

Working multiple muscle groups in the body at one time enables the body to burn more calories in a shorter amount of time.  This is what allows you to get a great total body fat burning workout in only 20 minutes.

fat shred workout_2

Pushing your body to the limit

The key to success with this workout program is going to be the intensity.  With only 20 minutes, you really have to make sure that you are pushing your body to the max if you want to see results. This workout is going to feel hard for you to complete; it’s intense.

It’s meant to be that way.

If you are not breathing heavily by the end of the workout, your intensity may not be high enough, and you may need to pick up the pace a bit in order to see the results you’re looking for.

Because this workout is intense, beginners may need to modify some of the moves or adjust the workout as needed (increase rest periods, decrease work durations etc.).  Above all else, be sure to listen to your body – if you feel as though you need rest, take it.


You will need a few pieces of equipment for this workout: a step or bench, a kettlebell, dumbbells and some space.  Again, you will only need 20 minutes so let’s make it count!

The Workout

For each exercise, complete repetitions for 40 seconds and take 20 seconds rest.  Go down the exercise list and when finished with exercise 10, complete a second set of each.

  1. Alternating Step Up

  2. Mountain Climbers

  3. Push ups

  4. Jumping Jacks

  5. Bent over Rows – you can use a kettlebell or a dumbbell

  6. High Knees

  7. Plank with a leg extension

  8. Jumping Lunges

  9. Upright Rows – again, you can use a kettlebell or a dumbbell

  10. Kettlebell Swings

I hope you enjoy this 20 minute workout to help you blast away fat!  Remember to keep your intensity high to get the most out of your workout and have FUN while you’re at it!  Feel free to leave comments or questions below!


Read more from Expert Sarah Walentynowicz.

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