Getting to the gym can be a struggle for most people.

But we have some good news. You can now burn 500 calories in just 20 minutes. Who doesn’t love a quickie!

And the best part is, you don’t even have to step foot into a gym.


But this workout isn’t for the faint hearted! It involves:

Sand running


Apparently if you want to lose weight FAST, running on soft sand is the way to go. For starters, it’s much harder than running on a flat surface, like a treadmill, so you exert more energy with each step which results in more fat burning, 30 per cent more to be exact. A quick tip: If you want to burn even more calories, take your shoes off and run barefoot. This will cause your muscles to work harder and strengthens your joints more than you could even imagine.


Skipping rope

It’s time to invest in a skipping rope, guys. Studies show you can burn 10-16 calories per minute, even if you just skip at a medium pace. And that’s not the only benefit! You can also build agility, speed and bone density with this old school favourite.




Urgh, even just the mere thought of a burpee is enough to put someone off exercise for good… BUT if you can, please persevere, it’s probably the best form of exercise for us. Challenging, yes, but so many benefits. From working the core, glutes and arms, to building strength and endurance, it will also raise your heart rate massively. Basically, it’s the best total body workout you can do.


Bear crawls

Crawling around on the ground like a bear isn’t just fun for obvious reasons, but also has a lot of health benefits too. This exercise can improve your rib and pelvic positioning; improve shoulder stability and strength wrists, hands and core. Plus, you thighs are upper body are also targeted in this position. And it’s a win-win in terms of fat burning.


Sprint interval training


This type of training is another excellent way to blast fat fast. It tough, so try 30 seconds on and one minute off, and gradually increase to 30 seconds work, 30 seconds rest.


Our tip? Break these exercises up by including all of these moves into a circuit for about 20 minutes.

Here’s an example…


Warm Up:


5 minutes of soft sand running (or if you’re at the gym, can be done on the treadmill)


3 x 1 minute of burpees (30 second break)

3 x 1 minute of bear crawls (30 second break)

3 x 1 minute sprint (30 second break)



Good luck!

Source: Body + Soul

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