Exercises At Home

Burn Fat Fast: 20-Minute Full Body Workout At Home to Lose Weight No Equipment


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Save your cash and skip the gym equipment – this workout can help you burn more calories than the treadmill and work tons more muscles in the process too! This no equipment needed cardio circuit uses just 5 simple base moves – the Jumping Jack, Squat, Lunge, Push Up, Extensions – to help you burn fat FAST even in a small workout space. We’ll perform 3 rounds of these moves, making small progressions each time around to help keep you challenged and burning plenty of calories!

Level: All

Equipment: None (you won’t need much space to do this workout either, it’s perfect for hotel rooms!)

Intensity: Moderate to High

Target the muscles in your arms, shoulders, back, glutes, quadriceps, hamstrings, thighs, inner thighs, outer thighs, hips, abs, even your ankles and feet with exercises like:

1) Jumping Jack, Scissor Jack, Squat Jacks
2) Squat Pump, Side Stepping Jacks, Squat Jump
3) Rear Lunges, Side Lunges, 180 Degree Lunge Jumps
4) Push Ups, Side to Side Push Up, Negative Push Up
5) T Spine Extensions, Flutter Kicks, Swimming


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  1. LOVE LOVE LOVE YOU Jessica Smith. I'm a busy Mum of 4 boys, 38 years old, very active job, eat healthy but 10kg overweight! Its so frustrating! Menopause hormones have kicked in Ive lost the battle of healthy weight. Hate the gyms so looked at online workouts…tried a few and hated them. Found yours and I love you! You're awesome. I love your happy upbeat personality, I love how you appear to be so encouraging with the most basic workouts. I found some other peoples video's way too intense, pushing you hard and making you feel crap about it. I like how you continuously praise your followers and seem so kind hearted and non judgemental. Keep up the great video's. I will be looking for more fat burning workouts as that's my goal. Thank you heaps. Your Number 1 Aussie fan, Liv 🙂

  2. This 20 minute full body work is great & SO effective! It gets me V pumped up & achy, its at a perfect speed! Plus I always feel it th next day which I LOVE!! ? ? Thankyou V much Jessica ? #BodyGoals2017

  3. Great video!!….just completed
    ✅. I've recently cancelled my gym membership after 10+ years as these short & sweet daily workouts are just as (if not more!) effective. But it's videos like these that are invaluable….thank you!! ?

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