20 minute workout: How to burn fat and build muscle in under half an hour

The exercises will burn calories, define muscles and test your fitness

It's the perfect workout plan if you’re strapped for time, or you just don’t like working out (Getty Images/iStockphoto)

This is a great quick workout for improving your fitness and getting a little more toned and defined when you’re strapped for time, or if you just don’t like working out.

We’ll start with a five-minute warm up on any cardio machine, you could even just jog.

A warm up is important because it raises your body temperature – research studies show that this significantly decreases your risk of injury.

After your warm up we’ll do a circuit. Circuits are great because they keep your heart rate up – burning lots of calories as you move from one exercise to the nest without resting.

We’ll be performing strength exercises in the circuit as these will define your muscles and test your fitness much more than a jog or swim would, mainly because they hit your glutes (the biggest muscles in your body) seriously hard.

All the exercises will challenge your core, toning your midsection whilst also improving your posture – improved posture can significantly reduce back pain and prevent you getting it in the future. Here’s your work out:

Warm Up:

5 mins moderate intensity cardio.

Circuit:

A) Kettlebell swing x 15 repetitions

B) Push-up x AMRAP (as many reps as possible)

C) Dumbbell row x 15 repetitions each arm

D) Plank x ALAP (as long as possible)

3 total rounds

Extra: If you’re feeling brave you can do this finisher too.

Jump on the rower:

- 300m warm up.

- Alternate 100m as fast as possible with 100m easy for 8 rounds.

- 500-1000m cool down.