11 Proven Workouts to Lose 20 Pounds – No Gym Needed
Losing 20 pounds can feel like an overwhelming goal, but with the right workouts to lose 20 pounds, it’s not only achievable but can also be fun. Whether you’re a beginner or someone looking for more HIIT workouts to lose 20 pounds, you don’t need a gym to get started. This article will dive into easy workouts to lose 20 pounds that you can do from home, without fancy equipment or machines.
In this guide, you’ll discover workouts to lose 20 pounds that will help you burn fat efficiently, build muscle, and improve your overall fitness. We’ll cover everything from bodyweight exercises to high-intensity interval training (HIIT) and simple cardio routines. These routines target all the major muscle groups while maximizing calorie burn.
Let’s get started with the best workouts to lose 20 pounds that can help you reach your weight loss goal quickly.
1. High-Intensity Interval Training (HIIT) – The Ultimate Fat-Burner
If you’re looking for one of the most effective workouts to lose 20 pounds, then HIIT is the way to go. HIIT workouts to lose 20 pounds involve short bursts of intense activity followed by short rest periods. The beauty of HIIT is that you can continue to burn calories even after you’ve finished the workout due to the afterburn effect (excess post-exercise oxygen consumption, or EPOC).
How to Do It:
- Warm-up for 5 minutes (jogging in place, light jumping jacks).
- Perform 30 seconds of an intense exercise (e.g., burpees, high knees, or mountain climbers).
- Rest for 30 seconds.
- Repeat for 15-20 minutes.
Why It Works:
HIIT can burn a significant number of calories in a short amount of time, and it’s proven to increase fat loss without the need for long, monotonous cardio sessions. With consistent effort, this can help you lose 20 pounds faster than traditional cardio.
| Exercise | Time | Intensity | Reps | Calories Burned |
|---|---|---|---|---|
| Burpees | 30s | High | 5-10 | 12-15/min |
| Jumping Jacks | 30s | Moderate | 15-20 | 8-10/min |
| Mountain Climbers | 30s | High | 20-30 | 12-15/min |
2. Bodyweight Squats – Strength and Endurance
A fundamental move like the bodyweight squat can be a game-changer when it comes to losing weight. This lower-body exercise targets multiple muscle groups, helping to boost metabolism and burn fat more effectively. Plus, it’s easy to incorporate into your routine with no equipment required.
How to Do It:
- Stand with feet shoulder-width apart.
- Lower your body as if sitting in a chair, keeping your chest up and knees behind your toes.
- Push through your heels to return to the starting position.
- Perform 3 sets of 15-20 reps.
Why It Works:
Bodyweight squats engage large muscle groups such as the quads, hamstrings, and glutes. These muscles require energy to move, so the more muscles you engage, the more calories you burn. Over time, this will help you lose 20 pounds and build lean muscle.
3. Jump Rope – Burn Calories Fast
An often overlooked but highly effective workout to lose 20 pounds is jumping rope. This easy workout is fantastic for cardio and works both your upper and lower body. Plus, it helps improve coordination and burns a lot of calories in a short amount of time.
How to Do It:
- Grab a jump rope and hold one end in each hand.
- Jump at a steady pace for 1 minute, rest for 20 seconds, and repeat.
- Perform 4-5 rounds, with the intensity increasing as you get fitter.
Why It Works:
Jump rope burns around 10-15 calories per minute, depending on your intensity. It’s a full-body workout that torches calories while toning your legs, arms, and core. It’s perfect for easy workouts to lose 20 pounds when you want an efficient, portable routine.
4. Walking – The Most Natural Fat-Burner
When it comes to easy workouts to lose 20 pounds, walking is one of the simplest yet most effective methods. Whether it’s a leisurely stroll around the block or a brisk power walk, walking consistently will help you burn calories and create the energy deficit necessary for weight loss.
How to Do It:
- Find a safe path or treadmill and walk at a moderate pace for 30-60 minutes.
- Aim for a brisk pace where you can talk, but feel a slight increase in breathing rate.
Why It Works:
Walking is a low-impact exercise that’s easy on the joints and can be done every day. It’s perfect for beginners and offers a steady, low-intensity way to burn fat and lose weight gradually. This can be incorporated into your daily routine, such as walking to work or taking a post-dinner stroll.
5. Lunges – Target the Lower Body
Lunges are an excellent workout to lose 20 pounds because they target your legs and glutes, two areas that are great for building muscle and increasing metabolism. Lunges also require balance and coordination, making them a great functional exercise.
How to Do It:
- Stand with feet hip-width apart.
- Step forward with one leg and lower your hips until both knees are bent at 90-degree angles.
- Push off the front foot to return to the starting position and repeat on the other leg.
- Perform 3 sets of 10-15 reps per leg.
Why It Works:
Lunges engage multiple muscle groups, especially the glutes, quads, and hamstrings. By engaging these muscles, your body burns more calories at rest. Doing lunges regularly will help you lose 20 pounds while toning and shaping your legs and lower body.
6. Planks – Core Strength and Fat Burning
Planks are not just for core strength; they are also an effective workout to lose 20 pounds because they engage multiple muscle groups, including the core, shoulders, back, and glutes. They increase calorie burn and help tighten and tone your body.
How to Do It:
- Start in a push-up position, but lower yourself onto your forearms.
- Keep your body in a straight line from your head to your heels.
- Hold for 30-60 seconds and repeat for 3 sets.
Why It Works:
Planks build core stability while also engaging the entire body. Holding a plank for an extended period helps burn fat while strengthening muscles. With regular practice, planks will help you build muscle, which will further increase your calorie burn and contribute to losing 20 pounds.
7. Bicycle Crunches – Target Your Abs and Burn Calories
Bicycle crunches are a dynamic core exercise that not only targets the abs but also helps burn calories. This move combines the benefits of traditional crunches with the added intensity of rotation and leg movement.
How to Do It:
- Lie on your back with knees bent and hands behind your head.
- Bring your right elbow towards your left knee while extending your right leg.
- Switch sides, bringing your left elbow towards your right knee.
- Perform 3 sets of 20-30 reps.
Why It Works:
Bicycle crunches challenge your core muscles, especially your obliques, and promote fat burning. It’s an excellent choice for easy workouts to lose 20 pounds, as it’s low-impact and easy to perform anywhere.
8. Burpees – Full Body Blast
Burpees are one of the best HIIT workouts to lose 20 pounds, combining cardio and strength to burn calories fast. They work your legs, arms, and core, making them a great full-body exercise.
How to Do It:
- Stand with feet shoulder-width apart.
- Squat down, place your hands on the ground, and kick your feet back into a push-up position.
- Perform a push-up, jump your feet forward, and explode into a jump.
- Perform 3 sets of 10-15 reps.
Why It Works:
Burpees are intense and engage multiple muscle groups, helping to burn fat quickly. They also raise your heart rate, which is perfect for burning calories during HIIT workouts to lose 20 pounds.
9. Mountain Climbers – Cardio and Core
Mountain climbers are a great bodyweight exercise that targets your core while also providing a cardio workout. They are fast-paced and can be included in any workout to lose 20 pounds.
How to Do It:
- Start in a push-up position, with your hands directly under your shoulders.
- Alternate bringing your knees towards your chest at a rapid pace.
- Perform for 30-60 seconds.
Why It Works:
Mountain climbers engage your core and arms while also giving your heart a good workout. The combination of strength and cardio makes it an excellent choice for HIIT workouts to lose 20 pounds quickly.
10. Step-Ups – Leg Toning and Fat Burning
Step-ups are another great lower-body exercise that can be done without equipment, making them perfect for easy workouts to lose 20 pounds at home. They are simple yet effective for toning the legs and burning calories.
How to Do It:
- Find a sturdy step or bench.
- Step one foot up onto the bench, then bring the other foot up.
- Step back down with the same leg and repeat.
- Perform 3 sets of 15-20 reps per leg.
Why It Works:
Step-ups work your glutes, quads, and hamstrings, all of which are large muscle groups that burn fat efficiently. They are perfect for toning while helping you shed those extra pounds.
11. Kickboxing – Fun and Intense
For those looking for a more dynamic and engaging workout to lose 20 pounds, kickboxing is a fun way to burn calories and relieve stress. Kickboxing routines are a mix of punches, kicks, and cardio that will leave you sweating and burning fat.
How to Do It:
- Begin with a warm-up (jogging, shadowboxing).
- Perform various combinations of punches, kicks, and knees for 30 seconds.
- Rest for 20 seconds, then repeat.
- Perform 4-5 rounds.
Why It Works:
Kickboxing burns calories fast by combining cardio and strength training. It also improves balance, coordination, and endurance while helping you lose 20 pounds with each session.
With these 11 proven workouts to lose 20 pounds, you don’t need a gym to get started. Whether you prefer high-intensity HIIT workouts to lose 20 pounds, easy bodyweight exercises, or fun activities like kickboxing, the key is consistency and dedication. Pick the workouts that work best for you and make them part of your daily routine. Your goal of losing 20 pounds is within reach!
