Twenty exercises in 20 minutes of training at home to increase metabolism and thus burn fat naturally: a type of fast but really effective and totally bodyweight training that I took from the workouts of coach Sam Wood .

I tried it for you this morning, and I must say that if we do it three times a week , it takes a total of 60 minutes to keep fit and also lose weight.

A fourth day we can dedicate it to stretching and abdominal exercises at will, the other days we can limit ourselves to a half hour of walking or jogging on the spot (if for example we stay at home).

Since this workout burns a lot of calories and allows you to have a higher metabolism for the next 24 hours, I recommend that you eat something sugary within half an hour before starting. A small ripe banana or 200 ml of orange juice + a coffee are perfect.

After that, let’s grab a mat, put on our sneakers, and start our 20-minute workout.

20 MINUTES OF FAT BURNING WORKOUT AT HOME: WITHOUT WEIGHTS

Warm-up: 30-second jog in place. 30 second pause.
Each exercise must be followed for 40 seconds + 20 seconds of pause.

First exercise: squat front kick . Performed by doing a squat and then kicking each leg forward
Second exercise: side to side shuffles
Third exercise: jumping jacks
Fourth exercise: push- ups
Fifth exercise: burpees
Sixth exercise: squat jumps
Seventh exercise: elbow plank with forward movement and back
Eighth exercise: mountain climbers
Ninth exercise: alternate front lunges (first one leg then the other)
Tenth exercise: leg extension at 45 ° free body
Eleventh exercise: run with knees raised in place
Twelfth exercise: jumps back and forth
Thirteenth exercise: bunny hops
Fourteenth exercise: frog plank
Fifteenth exercise: frog exercise in place (without moving forward)
Sixteenth exercise exercise: normal plank
Seventeenth exercise: sumo squat
Eighteenth exercise: skipping rope (no rope)
Nineteenth exercise: abdominal twist
Twentieth exercise: superman.