20 Minutes of Cardio to Help Reduce Body Fat Extremely

A 20-minute cardio session gets your heart pumping, and hundreds of calories burned. Not only will you sweat, but you will also feel all the wonderful sensations from it.

Cardio isn’t just about jumping on the treadmill. If you don’t like running, there are hundreds of other ways you can break a sweat.

There are many different effective cardiovascular exercises. In addition to the elliptical, stationary bike, or treadmill, there’s also high-intensity interval training (HIIT), hiking, swimming, and rowing. Plus, some strength-training moves will get you out of breath, serving as an additional cardio workout.

Cardio exercises further strengthen your heart rate. An NIH study found that cardio exercise helps you maintain a healthy weight and sleep better, improves heart and respiratory health, lowers the risk of cardiovascular disease and high blood sugar, and even prolongs life.

Increasing the intensity of your cardiovascular exercises is the springboard for many health problems. You can halve your cardio (from 150 to 75 minutes per week, according to the US Department of Health’s physical activity guidelines) by choosing to do HIIT or circuit training (also known as circuit training). .

The more intense your cardio, the more energy and oxygen you use, and the greater the post-exercise burn (also known as EPOC) effect. That means you’ll continue to burn calories at a high rate even after you’ve stopped exercising.

Let’s see a list of exercises for you to do 20 minutes of Cardio to lose body fat right away

  • Execution time: 20 minutes
  • Device: Exercise mat, kettlebell, heavy ball, jump rope (optional)
  • Target: Body
  • Doing: Choose 6-8 exercises from the list below. Complete the specified number of repetitions for each exercise, then immediately proceed to the next exercise. After doing all the movements, rest for 30 seconds to 1 minute. Then repeat 2 more times for a total of 3 rounds.

1. Squat Jump

  • Start in a standing position, feet shoulder-width apart, toes turned slightly outward.
  • Perform a squat until your thighs are parallel to the floor with your torso upright and hands clasped in front of your chest.
  • Press your feet to straighten your legs and jump off the floor while swinging your arms straight behind your body.
  • Upon landing, immediately switch to a squat position. That’s 1 iteration. Do 10 repetitions.
  • An easier way to practice: Instead of jumping off the floor completely, do a high-heeled tiptoe, raise your calves, or squeeze your glutes to stand up with strength. Just remember not to lift your heels in a squat
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2. Burbee

Don’t miss it full body fat loss exercises this super. This move works the muscles in your entire body and it requires no equipment.

  • Start in an upright position, with your hands at your sides.
  • Bend your knees and perform jumps on the spot
  • When you land, squat down and put your hands on the ground.
  • Jump your feet back to get into a plank position and do push-ups at the same time.
  • Jump your feet back to the squat position and jump up in place. It’s an iteration.
  • Do up to 10 repetitions.

3. Split Lunge Rainbow Slam

this is Cardio exercises are very good for fat loss, especially toning the intercostal muscles and lower body.

  • Start in a lunge position, holding a heavy ball (if you don’t have a ball you can substitute something similar like a sandbag, pillow, etc.) in front of your left hip.
  • Tighten your core and stay in a lunge as you swing the ball in an arc to the left.
  • Pick it up and go back to start. That’s 1 iteration. Do as many reps as you can for 45 to 60 seconds, then switch sides.

4. Speed Skater

We often don’t get enough lateral (side-to-side) motion in our daily lives — it’s great for keeping our hips and knees healthy and supported by targeting the muscles. like butt muscles.

Plus, it works the quads, glutes, and calves, and it’s used by athletes who need to change direction quickly during their sports, such as football and tennis.

  • Start in a standing position with your feet hip-width apart.
  • Jump out to the right with your right foot, left foot sliding back into a small bend as the arms glide over the body (like a speed skater).
  • Repeat with the other side. That’s 1 iteration. Do it 20 times.

5. Mountain Climbers

This is a full-body fat-burning exercise that always appears in most of the Cardio training programs of trainers. It not only works your shoulders and core but also exercises your hip flexors. They are especially useful for runners and dancers.

  • Start in a plank position, feet hip-width apart, hands shoulder-width apart.
  • Pull your right knee into your chest, then bring it back to the starting position.
  • Repeat on the left side.
  • Continue to switch sides. Do as many reps as you can in 45 seconds.

6. High Knees

Jogging to raise the thighs is probably an exercise that almost everyone has practiced in their life, especially when they were in school, right? This move works the quadriceps, calves, hip flexors, and core.

  • Start in a standing position on the mat.
  • Bend your arms at a 90-degree angle, elbows close to your sides, and hands at hip height in front of your body.
  • Bend your right leg and raise your right knee to pat your palm.
  • Bring your right knee to the floor.
  • Quickly repeat on the left side. That’s 1 iteration.
  • Keep alternating sides, increasing the speed for more challenges.
  • Do 20 repetitions.

7. Kettlebell Swing

This is a very good full-body fat-burning Cardio exercise, it has a very strong impact on the lower body, especially the buttocks and thighs.

  • Start in a squat position with Kettlebells in both hands, Kettlebells on the floor in front of you, arms extended toward the floor, and place the bell between your knees on the floor.
  • In one movement, squeeze your glutes, straighten your legs, lift your torso, and push your hips forward, while simultaneously swinging the Kettlebells up to chest level, keeping your arms straight and tensed.
  • Reverse the movement, this time bringing the Kettlebells between your thighs as you lean forward. That’s 1 iteration.
  • Do 10 repetitions.

8. Pencil Jump

It’s a great warm-up move, especially if you have trouble connecting your feet and ankles, the Pencil Jump works your core, calves, and feet very well.

  • Start in a standing position, feet shoulder-width apart.
  • Keep your arms next to your body.
  • Jump up and down by flipping your toes. Do as many reps as you can in 45 seconds.

9. Plank Get-Up

This exercise works the shoulders, chest, triceps, and core, and builds coordination. Plus, they’re always a challenge for most people! In terms of form, make sure your hands are under your shoulders so your neck doesn’t get strained.

  • Start in a low plank position.
  • Lift right forearm and press through the palm to straighten the arm.
  • Then, repeat with the left side to create a high plank position, keeping the hips as high as possible.
  • Reverse the motion to return to the start. That’s 1 iteration.
  • Do 10 reps, alternating with the arm you started with.
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10. Butt Kicks

This fat-loss cardio exercise is probably no stranger to most people.

  • Stand straight on the floor, feet hip-width apart.
  • Start running in place while hitting your heels as close to your butt as possible.
  • Do it as fast as possible in 30 seconds

11. Half Turkish Get-Up

This is half of the complete Turkish Get-Up, but it’s also quite difficult movements for beginners, so you can practice your arms without weights before using weights.

  • Start by lying on your back on an exercise mat.
  • Set up so that your right leg and arm are straight on the floor and at a 45-degree angle to your body.
  • Bend your left leg so that your foot is flat on the floor and extend your left arm toward the ceiling (elbow locked) holding a warm dumbbell.
  • Keeping your eyes on warm dumbbells, push your right arm and sit up.
  • Then, press through your right palm and left foot to lift your hips into the air, keeping your right leg straight.
  • Slowly reverse the movement to return to the starting position. That’s 1 iteration.
  • Do 10 reps on each side.

12. Tuck Jump

  • A simple fat-burning cardio exercise but it can make your heart beat fast and you have to gasp after the exercise is done.
  • Stand up straight with your feet shoulder-width apart. Both hands are bent 90 degrees in front of the chest, palms facing the floor.
  • Jump up in place while pulling your knees up to your hands. Bring your hands down to touch your knees.
  • When landing, immediately lower your body and repeat the movement
  • Repeat as many times as possible in 20 seconds

13. Star Jump

This exercise helps you train your coordination and lateral movement, so feel free to modify it if you want.

  • Start in a standing position with both feet shoulder-width apart, and knees slightly bent.
  • Jump as high as you can and straighten your arms in either direction.
  • Grounding is one iteration.
  • Do 20 repetitions.

14. Single-Arm Push Press

This is an extremely simple push-up that works well for your shoulders, quads, and core.

Start standing with feet slightly wider than hips.
Hold a dumbbell (or kettlebell) in your right hand and bend your right arm with your elbow close to your body so the dumbbell rests on your shoulder.

  • Place your left hand on your hip.
  • Lower your hips slightly into a squat.
  • Quickly push through your feet to extend your legs, while pressing the dumbbells straight up until your right arm is fully extended over your head.
  • Slowly lower the dumbbell down with control. That’s 1 iteration.
  • Do 10 reps on each side.

15. Bulgarian Split Squat

This exercise is more about strength than Cardio, but it still allows your heart rate to increase significantly.

  • Start standing about 50-60cm away from an overhead surface (steps, chairs, etc.).
  • You can hold the weights with one or both hands.
  • Stretch your left leg back and place your left foot on the step.
  • Bend your knees to lower your body as deeply as possible (back knee a few centimeters off the floor), keeping shoulders back and chest up.
  • Pause slightly at the deepest position, then press through the right heel to return to the starting position. That’s 1 iteration.
  • Do up to 10 reps on each side.

16. Kettlebell Squat Clean

This is a great exercise for you to train the coordination of muscle groups to do multi-muscle exercises like the squat or deadlift.

  • Start in a squat by leaning forward to keep a warm dumbbell on the floor between your legs.
  • Squeeze your glutes and push your hips forward to straighten your legs and lift weights to chest height
  • Then, bend your knees and lower your hips back and lower into a squat.
  • When the thighs are almost parallel to the floor, press hard through the feet to stretch the legs and return to a standing position. That’s 1 iteration.
  • Do 10 repetitions.

17. Plank Jacks With Shoulder Taps

This plank move both helps activate your core muscles and strengthens your shoulders.

  • Start in a high plank position
  • Jump with your feet wider than shoulder-width apart into a wide “V”, while touching your left shoulder with your right hand and bringing your hands back to the original position while jumping your feet back to the starting plank position.
  • Jump your feet into a wide “V” shape, while tapping your right shoulder with your left hand, and then jump your feet back to the starting position. That’s 1 iteration.
  • Do 10 repetitions.

18. Bear Crawl

The Bear Crawl is a great challenge for coordination training and also helps train ankle mobility, especially moving backward. It also works well for your shoulders, core, and quadriceps.

  • Start in a plank position, with your shoulders straight your wrists and knees below your hips, and a few inches off the floor.
  • Keep your back straight and hips stable.
  • Start crawling 3 steps forward, then 3 steps back. That’s 1 iteration.
  • Do 10 repetitions.
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19. Bear Plank Shoulder Tap

This Plank variation develops balance, stability, and core strength. It is especially beneficial for dancers or new parents who often carry babies on their hips.

  • Start in a kneeling position on the floor with your knees a few inches apart, with your shoulders straight with your wrists and knees below your hips.
  • Keep your back flat, shoulders and hips stable.
  • Bring your right hand up to touch your left shoulder, then switch sides. That’s 1 iteration.
  • Do 10 repetitions.

20. Jump Rope

Jumping rope is good for our joint health. Also, this simple, repetitive move is great for the cardio you’re focusing on.

Grab a rope and jump rope as fast as you can for 20 seconds.

5 Benefits of Doing Cardio

If you feel the benefits of cardio are endless, then it is. According to trainers, it’s worth doing the cardio exercises to go with your strength training programs.

  1. Lower risk of disease: Cardiovascular exercise reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke, and even reduces the risk of developing certain types of cancer. These exercises are essentially natural health boosters.
  2. Stronger bones: Weight-bearing cardiovascular exercises, such as walking, help reduce the risk of osteoporosis.
  3. Improved mood: Activities that increase blood flow can improve your mood. You’ll easily notice a difference in your energy levels over time after incorporating cardiovascular exercise into your routine. A study published in the Journal of Health and Fitness of the American College of Sports Medicine found that even moderate levels of exercise can contribute to improved symptoms in people with depression. have a cold.
  4. Lose weight faster: Low-intensity cardiovascular exercises, which keep your heart rate down, can help burn fat. High-intensity cardio exercises use carbohydrates in your body to fuel your movement.
  5. Better cognitive function: According to a study by Columbia University Irving Medical Center, aerobic exercise improves the brain’s ability to reason, plan and solve problems.

Notes when doing Cardio: If something feels wrong, stop immediately. A 5- to 15-minute warm-up helps prepare your body for action and avoid injury.

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