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Best 20 Minute Cardio Workouts You Can Do At Home

    20 Minute Cardio Workouts

    A workout routine does not have to be long in order to burn calories and pump up the heart rate. A 20 minute cardio workout that you do four times a week can bring fabulous results if you follow a healthy diet. As it is said if you want to lose weight the most important factor is healthy eating.

    Moderate running or jogging can be a good solution, and there are several other basic cardio exercises to do at home without equipment or at the gym. Try a few and pick the one you enjoy the most.

    Here I have gathered various cardio workouts at home. You can find ones with and without equipment, but each of them are short, but intensive.

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    20 Minute Cardio Workouts for Different Levels

    1. 20 Min HIIT Workout

    It is a typical HIIT workout which is great for pros and for those who are seeking for something challenging. After 5-minute warmup, you will do a Tabata style routine which combines only two types of exercises.

    It may seem too easy, but believe me you will not think that after completing this routine. You will burn about 200-250 calories, and it works your lower body entirely.


    2. 23 Minute Bodyweight Cardio Training

    As you see from the title of the video in this routine you will have to use your bodyweight, and it is a bit longer than 20 minutes. In this video, six types of exercises are combined. These are high knee freeze, walk down push ups, jumping jacks, double dip squats, stutter steps and jacks, and leg pulses.

    It is maybe not as hard as the previous one, so it is suitable for beginners. The calorie burn is about 180-250, and it strengthens and tone your lower body.


    3. Cardio and Strength Training Combo

    These is another relatively short routine which needs no equipment and besides the cardiovascular benefits it works your entire body improving the strength of it. It includes such powerful exercises like push ups, triceps dips that are among the best bodyweight exercises.

    Here is the routine. Follow the time and repeat the entire circuit twice. (You can check out the instruction here if you do not know these moves.)

    20 minute workout no equipment

    Source: | 20 minute fat burning workout

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    4. Burn 200 Calories

    This video is made by an expert fitness trainer Kelsey Lee and with the help of this routine you can burn approximately 200 calories with this 20 min cardio at home. It is a full body workout, and it surely boosts your heart rate up.


    5. 20 Min Cardio Workout

    This is an excellent routine from Hasfit. Since you will have to handle dumbbells, it is great for strength training as well. Be careful, though. Take the time to warm up and stretch before starting this workout to avoid injuries.


    6. Killer Intermediate Cardio Workout

    A fast fat burning workout that you can do anywhere since no equipment is required. An 20 minute intense cardio workout which burns about 200 calories and tone your entire body. It is especially beneficial to work your core, abs and butt muscles.


    7. 20 Minutes Total Body Kickboxing!

    Do you want something special or you are a bit stressful? Then, this is a routine you need which uses the power of kickboxing to boost your heart rate, burn fat and work all the muscle groups at once. Kickboxing is an excellent method to improve your endurance as well.

    For this routine, you need a pair of light dumbbells, or if you are a beginner, you can neglect them. You will have to do different punches and kicks, so if you are new to boxing you may have to spend some time with learning them. With the help of this cardio training, you will be able to burn about 160 calories.

    In my opinion boxing is the best exercise and that it what I do to enhance my stamina and to burn calories. It works!


    8. 20 Minute Walking Workout

    Walking seems to be a not so efficient exercise, but several studies have proved that it one of the best ways to burn calories and keep your body fit and healthy. I like walking in the nearby forest with my family but if the weather is not so good then you can try the following routine.


    Need more?

    Here are a few more 20 minute aerobic workout routines that support weight loss if you do not like the previous ones. (Click to enlarge)

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    Did you find a good 20 minute cardio workout at home? Share with you friends.



    Last update on 2022-10-13 / Affiliate links / Images from Amazon Product Advertising API


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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