Be Well Workout of the Week: The 20-Minute Calorie-Buster Workout



Your workout this week is extra quick (You can thank me later). Here’s the deal: You’re going to set your clock for 20 minutes — after you warm up, of course — and finish as many rounds of the seven exercises listed below as you can within that time.

Start with one rep of each exercise, then do two reps of each, and then three, and then four, and five, and so on until you reach the end of your 20 minutes. Before you start, pick a number of reps you’d like to reach and push yourself to get there. Maybe you’ll surprise yourself and make it even farther! Good luck, guys. 

Be Well Workout of the Week: The 20-Minute Countdown Calorie-Buster Workout

Do one of each exercise, then two of each, then three, and so on, until the clock hits 20 minutes.
Lunge jumps (one on each side counts as one rep)
Lunge row (one on each side counts as one rep)
Ski jumpers (one on each side counts as one rep)
Squat with overhead press
Tricep dips

Explanation of exercises:

Burpees: Just like an up-down in football. Start standing. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, hit your chest to the ground, and bring your feet back in, jump up and land in the starting position. Repeat.

Sit-up: Lie on your back with feet on the floor and knees bent. Put your hands behind your ears. Without pulling on your neck and using only your abs, lift your shoulders off the mat and come to a full sit-up position. Lie back down slowly.

Lunge jump: Position yourself in a lunge. Jump upwards switching the front and back legs. Once landed, repeat. For more of a challenge, hold the weights you used for your reverse fly during your jumps.

Lunge row: Standing with your left leg forward in a lunge and left forearm on thigh, row a weight with your right arm like you’re starting lawn mower. Switch to opposite side lunge for left arm.

Ski jumpers: Start in a skier’s stance (like a squat, but bent forward at the waist slightly). Using your arms for momentum, jump up and to the left, landing on both feet. Jump to the right. Repeat.

Squat with overhead press: Hold free weights at your shoulders, and do a squat. As you stand back up, press the weights over your head.  Return them to your shoulders as you squat back down.

Tricep dips
: Using a bench or a chair, step your legs out a few feet in front of your body. Steady your hands on the bench or chair and, with your back just a few inches from your fingertips, lower your body to the ground. Then raise your body back to the starting position by pushing into the bench or chair. Repeat.

» Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.

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