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

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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[oliviamartin]

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 :)

[venturegirl]

Wow this was short but INTENSE. Liked this workout.
Today I am celebrating 365 days straight workout streak. And I have never felt better. Thanks to you Jessica for your constant reminders to smile through the stress, listen to my body, and recognize my own accomplishments. And, on the days when i am really discouraged and want to skip exercise altogether, I remember that somethin' is better than nuthin' so I manage to get it done!! Y-a-a-a-a-y Jessica!!!

[lizbeardmore]

Great start to the week with this new workout! We are away this week, staying in a hotel - so this will be perfect! Thank you Jessica x

[kellymoffatt]

Wow, I'm a sweaty mess after this. Loved it really got my heart pumping.

[tinanoonan]

Love the new workout Jessica! Excellent music in this routine! Thanks for making such awesome workout videos!

[Nikki...]

Going to do this tomorrow! Just what I needed to get started.

[robinlindblad]

Loved this! What a great challenge! I'll admit, all my push-ups looked the same and I still couldn't do as many as you, Jessica! That's probably the area I struggle in the most when it comes to strength--my arms and upper body. I did a combo of low and high impact and that worked for me. I can't get over how you manage to talk and continually give encouragement throughout jumping jacks and the like, when I'm just focusing on breathing! Another great workout--thanks!

[Deltanwachukwu]

Thank GOD, I did it! Those Negative Pushups were the Truth! and the flutter kicks too. Whole workout kicked butt as usual.  Much Much Love!

[janeagustin]

love this workout, i want more of this. Thank you for your great work out

[tanstermonster]

Love this one! Short but challenging. I worked up a quick sweat before work. Thanks!

[kittyfoyle]

Whew! That was exciting. Love the new workout routine.

[teresaferlotti]

Haven't worked out in a couple of years, but very fit before that. I love how this video challenged my cardio and made me sweat. Exactly what I needed. Simple and clean workout. Thank you!

[twinzcrutcher]

I haven't worked out in about 2 weeks and this was exactly what I needed! Thank youuu :)

[joniflowers]

I can't wait to try this one, it looks amazing!

[danieladiaz]

Love your workouts. Im going to try it!

[Managamasplymiad]

Had to try this right away. Oh my goodness- that’s an intense no-nonsense workout. When you said third round, I thought I wouldn’t make it...but I pushed through and finished.
Nanci

[jenniferalbertcollinsnewvi]

Just finished this in the entrance way to my hotel room. I think people in the hall heard you coaching me. Maybe it will inspire them as much as you inspire me. Thanks for having so many positive, portable workouts for me to take on travel!

[krisieS]

I enjoyed this workout alot. Thank you!

[genia]

Wow! didn't think this workout would be so intense! Just what I needed to challenge my body . Thanks Jessica

[christinahoffman]

Just completed this workout. Whew! That was tough but got through it. Thanks again!