This 20-Minute Workout Burns More Calories Than Running

A fit life is a very busy life! When you have only 20 minutes to squeeze in a workout, try this eight-exercise bodyweight routine that’s a favorite of Fit Life founder Lauren George. Research shows this type of interval workout can actually burn more calories than running. And you never have to leave your living room!

Do each exercise at high intensity without taking a break. At the end of the circuit, rest for 3 minutes. Repeat entire circuit up to 3 times.

Want to boost the benefits even more? Combine this routine with our 28-Day Organic TeaTox, engineered to boost your fat burn and stimulate weight loss. All you have to do is drink two cups a day. It’s the perfect complement to this calorie-torching, metabolism-revving workout.

Exercise #1: Squat


10 reps

The benefit: This is one of the best exercises for toning your butt and legs.

How to do it: Hold your arms straight out in front of you and stand as tall as you can with your feet shoulder-width apart. Push your hips back, bend your knees, and lower your body into a squat. (Lower your body as far as you comfortably can.) Push back up to the starting position and repeat.

Exercise #2: Jumping Jacks


15 reps

The benefit: This classic cardio move gets boosts your heart rate and burns fat.

How to do it: Stand with your feet together and hands at your sides. Now simultaneously swing your arms above your head and jump just high enough to spread your feet wide. Without pausing, quickly reverse the movement and repeat.

Exercise #3: Pushup

10 reps


The benefit: This not only targets your triceps, shoulders, and chest, but it’s also a great core exercise.

How to do it: Assume a pushup position with your arms straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles. Bend your elbows and lower your body as far as you comfortable can. (The closer you come to the floor, the better.) Pause, then push yourself back to the starting position. If that’s too hard, drop your knees to the floor and perform the same movement, keeping your body in a straight line from your shoulders to your knees.

Exercise #4: Bicycle Situp

15 reps


The benefit: Strengthens and tones your abs from multiple angles.

How to do it: Lie on your back on the floor with your legs straight and place your hands behind your head. Lift your legs off the floor. Simultaneously bring your left knee in as you raise your right shoulder and elbow off the floor and crunch toward your knee. Immediately switch arm and leg positions, and continue to alternate back and forth. Each “crunch” counts as a rep.

Exercise #5: Dips on Mat

10 reps


The benefit: Sculpts your triceps—the muscle on the back or your arms—and also targets your shoulders.

How to do it: Sit upright on the floor with your heels on the floor and your toes raised. Place your hands on the floor and straighten your arms. Put your weight on your hands and raise your hips a few inches off the floor. Keeping your body still, simply bend at your elbows and lower your butt as close as you can to the floor. Pause, then straighten your arms, lifting your body again. That’s one rep.

Exercise #6: Plank

Hold for 30 seconds


The benefit: One of the best core exercises on the planet.

How to do it: Get into a pushup position, but place your elbows on the floor, instead of your hands. Squeeze your glutes, thighs, and abs tightly, and press your elbows into the floor as you push your upper back toward the ceiling. Now hold this position for 30 seconds. If that’s too hard, hold the position for, say, 5 seconds, lower to the floor for a moment, relax, and repeat, until you accumulate 30 seconds.

Exercise #7: Wall Sit


Hold for 30 to 60 seconds

The benefit: Firms your thighs for fit, sexy legs.

How to do it: Stand with your back to a wall, your feet about two feet in front of it. Set your feet shoulder-width apart, lean back against the wall, and lower your body until your upper thighs are parallel to the floor. Hold that position for 30 to 60 seconds. If that’s too hard, only lower your body to where you can comfortable “sit” for the duration of the set.

Exercise #8: Hamstring Leg Extension

15 reps


The benefit: Targets your glutes and hamstrings to tone your backside.

How to do it: Get down on all fours, but place your elbows on the floor, instead of your hands. Lift your left knee an inch or two of the floor and bend it fully. That’s the starting position. Now raise your left thigh as high as you can as you push your left heel toward the ceiling. Actively “reach” with as high as you can with your heel and hold the top position for a moment or two. Lower back to the starting position. Do all your reps, and then repeat with your right leg.

Shop Our Organic Tea Blends!

Every delicious cup of Fit Life Tea promotes weight loss, digestive balance, clear skin, and total body wellness. Give them a try today! 

7 Responses to This 20-Minute Workout Burns More Calories Than Running

  1. Lauren December 12, 2017 at 1:31 pm #

    Hello Leticia,

    Thank you for reaching out to us! We don’t currently have video of this routine, but some alternative positions for when you first start out would be to use your knees or limiting the amount of reps you do per exercise. It’s all about consistency and working up to a goal. You got it! Feel free to reach out via our chat feature or email us at! :)

  2. Leticia Solis December 11, 2017 at 7:23 am #

    This looks like a great workout. Would you happen to have this on video and also have alternative positions for start-up people?

  3. Fit Life December 7, 2017 at 9:14 pm #

    Hi Tammy! You can also work your triceps by doing chair dip exercise. Place a sturdy chair in an open space. Sit down and wrap your fingers around the front edge of the chair. Slide your body forward until your buttocks is just off the chair. Start with your arms fully extended. Adjust your feet so your heels are a couple of inches in front of your knees. Bend your elbows to lower your body toward the floor. Point your elbows directly behind you; do not let them flare out to the sides. Stop when your elbows are at a 90-degree angle and press back up, straightening your arms. Take photos and tag us @fitlifetea! :)

  4. Tammy December 3, 2017 at 6:21 am #

    Thanjs! What options are there for tri dip? Can’t do those

  5. Fit Life November 20, 2017 at 4:51 pm #

    Thanks Faith! Glad you like our exercise routine!

  6. Faith November 20, 2017 at 4:35 pm #

    Always comes right down to the most basic routine! No weights needed, no equipment….NO EXCUSES! Great post!

  7. LaRayne November 11, 2017 at 4:50 pm #

    Great tips….love it!!

Leave a Reply

Send this to friend