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The Best Workout for Weight Loss in Just 20 Minutes


My work schedule is so busy that sometimes it’s hard to devote a full hour to exercise. With this in mind, I asked my personal trainer, Stephanie Pipia, how to get the most out of a 20-minute workout. She created this quick circuit so I get both cardio and strength training into the time I have.

20-minute circuit training routine 

2 minutes of jumping rope

Body weight circuit (30 seconds per exercise)
-Single leg (alternating) forward to reverse lunge
-Push up to T plank rotation
-Overhead medicine ball (MB) slams with trunk rotations
-Lateral skaters
-Plank with hip abductions
-MB reverse chops

Stephanie says: Perform each exercise for 30 seconds, immediately moving on to the next exercise. Give yourself 45 seconds of rest in-between each round or jump rope if you are more cardiovascularly-conditioned.

Descriptions of above circuit:
-Single leg (alternating) forward to reverse lunge: With your left leg stationary, your right leg goes forward into reverse lunge for 30 seconds. Then switch sides.

-Push up to T plank rotations: Perform one full push up. In the extended push up position, rotate side to side (T plank) holding a side plank position for 3-5 seconds, then repeat for 30 seconds.

-Overhead medicine ball slams with trunk rotations: Standing with your body facing forward and the medicine ball held over your head, rotate thorough the hips slamming the ball onto the floor. Repeat this pattern side to side for 30 seconds.

-Lateral skaters: place 2 cones about 3 to 5 feet from one another. Hop from one cone to the other, landing in a single leg squat position.

-Plank with hip abduction or jumping jack: in plank position, keep your abs and glutes tight, and bring toes out to the sides of your body as you perform a jumping jack. Repeat.

-MB reverse chops: Bring the medicine ball across the body in a diagonal pattern from a low to high angle. As you pull the medicine ball across your body, make sure to rotate through the hips, keeping the abs tight. Perform standing or kneeling.

Our 2012 Weight Loss Diary writer, Yasmin, is a 32-year-old web content producer who is looking to get healthy and love her body! Follow along on her year-long weight loss journey!

Who’s helping Yasmin? Tiara Coaching Life coach Alison Miller, Ph.D, nutritionist Keri Gans, R.D, and Equinox personal trainer Stephanie Pipia.


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