200 Calories in 20 minutes workout for weight loss


200 Calories in 20 minutes workout 

200 Calories in 20 minutes workout200 Calories in 20 minutes workout

Don’t have time to work out but still like to fit it in somehow?  Don’t worry I just got a solution for you which will ensure you sweat, get your cardio done and your legs workout done… Yes, a Triple Bonanza!! 😀

The below given workout burns around 200 cals, provided it’s done without any breaks. It should be continuous, no breaks, yes you would be out of breathe and feel like giving up but it’s just 20 mins, and you will feel damn good after this.

Play some good music and start this one. A stop watch would help, so you don’t have to wait to stare at the watch constantly. :p

These days due to the crunch of time, I have started doing this workout as I need to add some kind of exercise to my day or I feel lethargic all the time and having been a gym bunny I know the exact poses of these exercises as well as the impact.

Here it goes:

Step 1: Start with spot jogging for 1 whole minute


Step 2: Jumping jacks 1 whole minute

burn 200 cal in 20 mnts jumping jacksStep 3: Kick back running 1 whole minute

burn 200 cal in 20 mnts step 3Step 4: Squats 30 secs

burn 200 cal in 20 mnts squats

Step 5: Lunges 30 sec

burn 200 cal in 20 mnts lungesRepeat Step 4 and Step 5 30 secs each

Now you are really out of breath, right?

Step 6: Go down to squat position and hold that pose for 1 whole minute

(This will kill you…. Don’t give up it’s just a minute and everything will be alright after this)

Step 7: Lie down, start crunches for 1 whole minute

burn 200 cal in 20 mnts step 7Step 8: Lower abs for 30 secs

burn 200 cal in 20 mnts absRepeat Steps 7 and Step 8 again crunches for a minute and lower abs 30 secs.

Step 9: Get yourself in a plank position, hold that pose for 1 whole minute

burn 200 cal in 20 mnts planksStep 10: 12 suryanamaskars.

( In the below pic the 12 steps comprise of 1 suryanamskar)

burn 200 cal in 20 mnts surya namaskarStep 11: 1 min of deep breathing to cool down.


  • Spot Jogging helps loose fat from thighs and calves will warm up your body for exercise.
  • Jumping Jacks increases your heart rate which in turn helps burn fat.
  • Squats and lunges are blessing girls! It works out your whole leg and crunches your stomach, improves posture, you would get a nice butt with this one!
  • Crunches and lower abs are basic abdomen exercises which helps tone your stomach muscles.
  • Planks tighten your core.
  • Holding exercises burn more calories than you think!
  • Suryanamaskar, as we are all familiar with, it’s a complete body workout.


  • Workout not suitable for people with the knee problem as there is a lot of jumping involved and direct pressure on the knees.
  • You may feel pain in the thighs and calves the next day, but it leaves in a day. Don’t forget no pain…No gain.

Are you going to burn 200 Calories in 20 minutes through this workout?


  1. wow nyc tips especially fr ppl lyk me who want to loose weight bt get easily demotivated by complex workout routines…. !! vry simple nd useful excersises.. thankew!!! 🙂

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