20-Minute Sweat
Fast-paced, 3-day cardio-focused plan designed for weight loss. Each session lasts ~20 minutes using bodyweight intervals that keep the heart rate up while cycling lower- and upper-body movers.
Routines
Day 1 — Cardio Circuit A
Intermediate
Perform these 6 moves as a circuit. Keep a steady pace and focus on crisp reps. Rest ~20–30s as needed. Complete 2–3 rounds (about 20 minutes).
Jumping Jack
2 sets40 reps30s restHigh Knee Run
2 sets40 reps30s restMountain Climber
2 sets30 reps30s restSkater Hops
2 sets20 reps30s restPlank Jack
2 sets20 reps30s restAlternate Punching
2 sets40 reps30s rest
Day 2 — Sweat Intervals + Plyo
Intermediate
Alternate jump rope and fast bodyweight drills. Push the pace but keep form sharp. Rest ~20–30s as needed. Complete 2–3 rounds (about 20 minutes).
Jump Rope
2 sets60 reps30s restJump Squat
3 sets12 reps45s restButt Kicks
2 sets40 reps30s restSkater Hops
2 sets20 reps30s restMountain Climber
2 sets30 reps30s restHigh Knee Skips
2 sets30 reps30s rest
Day 3 — Sweat + Core Burn
Intermediate
Cardio intervals with a core emphasis. Keep transitions tight. Rest ~20–30s as needed. Complete 2–3 rounds (about 20 minutes).
Burpee
3 sets10 reps45s restJumping Jack
2 sets40 reps30s restPlank Jack
2 sets20 reps30s restHigh Knee Twist
2 sets20 reps30s restHigh Knee Run
2 sets40 reps30s restAlternate Punching
2 sets40 reps30s rest
