Pump up the volume and lose weight

Running for 20 minutes is an ideal activity for weight loss, but the same amount of time you can get more. Want to know how?

Use your own weight for this workout. Follow these 20-minute workouts to lose weight on all cylinders.

Pull your weight

MAKE THIS
20 min Auto load 200′ 204kcal


NOT THIS
20 min tape (jogging) 153kcal

BURN
+33%

HOW TO?
Craig Ballantyne has created for MH this routine, which consists of 200 repetitions with auto loading, made in 20min, challenging every muscle in your body. Do it in this order:

  • – Prisoner Squat (30 reps)
  • – Push-ups (30)
  • – Vertical Jump (10)
  • – Leg Curl on Bosu (10)
  • – Pyramid with Bosu (10)
  • – Step (20)
  • – Chin (5)
  • – Lunge forward (30)
  • – Push-ups with elbows to the body (20)
  • – Invested Remo (15)
  • – Squats prisoners (15)
  • – Dominated lower grip (5)

 

Boxing against your kilos

MAKE THIS
20 min rounds burning ‘7 ‘255kcal

NOT THIS
20 min tape (running) 204kcal

BURN
+25%

HOW TO?
Use these 7 rounds, engineered and mixed by Khalid Ismail martial arts instructor, to let KO calories.

1st round: 3 min jumping rope.

2nd round: 3 min step boxing.

3rd round: 3 min interval jumping rope (fast 30sec, 30sec slower).

4th round:3 min shadow boxing.

Rounds 5 to 7 (1 min per round)

30 seconds alternating right left. Then straight punches 2×1 min with 1 min pause between. At the end of 2 min of rapid punches to the body.

 

Skip a size

MAKE THIS
20 min ‘rope alternating’ 305kcal

NOT THIS
20 min tape (intervals) 255kcal

BURN
+20%

HOW TO?
Using properly jump rope burn more calories per hour than any other cardio, including the rowing machine.

Skip at an average rate (70-80% of your maximum heart rate) for 45 sec and then change at a rapid pace (90-95%) for 15 sec.

Keep changing the medium to intense for 20 minutes, with one minute rest every 6 min.

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