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
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).
Intermediate
19 mins
192 Kcal
Day 2 — Sweat Intervals + Plyo
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).
Intermediate
21 mins
201 Kcal
Day 3 — Sweat + Core Burn
Cardio intervals with a core emphasis. Keep transitions tight. Rest ~20–30s as needed. Complete 2–3 rounds (about 20 minutes).
Intermediate
21 mins
181 Kcal
