This fast workout will fire up every muscle and maximize your calorie burn in just 20 minutes.

Updated: December 01, 2016

Looking for a way to burn major calories beyond your usual HIIT cardio moves? The key is hitting those smaller muscles. This workout combines compound movements with dynamic sequences to cut your workout time in half, rev your metabolism, and hit those smaller, commonly ignored muscles. Grokker trainer experts "Pace and Go" will lead you through the 20-minute routine, all you have to do is follow along and you'll be breaking a sweat in no time. (Want more full-body workouts? Check out this at-home workout that works your whole body.)

The Warm-Up: Perform 5 exercises for 30 seconds each, starting with open chest jacks, then double bounces and lateral skips, jacks to sumo squats, and finally a reverse lunge with a kick.

The Workout: Perform each move for 60 seconds. Start with high knees and lateral 123, a semicircle with squat thrusts, and jumping jacks. Move into lateral skaters, the Cossack, arm sprints, and a lateral lunge with a punch to incorporate your entire body. Hit the mat for inverted donkey kicks, mountain climbers, then low lateral squat jumps and a forearm plank to squat thrust. Finish it off with double-unders with punches, jump twists, and burpees to a low squat and fast feet.

The Cool-Down: Take 30 seconds for each stretch. Prone position quad stretch, pigeon, a seated groin stretch, and two seated hamstring stretches.

About Grokker

Interested in more at-­home workout video classes? There are thousands of fitness, yoga, meditation, and healthy cooking classes waiting for you on, the one-stop shop online resource for health and wellness. Plus SHAPE readers get an exclusive discount-over 40 percent off! Check 'em out today!

More from Grokker

Sculpt Your Butt from Every Angle with This Quickie Workout

15 Exercises That Will Give You Toned Arms

The Fast and Furious Cardio Workout That Spikes Your Metabolism


Comments (3)

January 13, 2019
Nesciunt eligendi dolore ea ut enim quasi. 💖 Ever heard of the Keto diet? I started using the advice at WWW.KETOCOOKBOOK.ORG and lost 25 pounds of fat in a month! I’ve never lost weight so fast!! The Keto Diet really is amazing because it forces the body to always burn fat for energy — so you lose the fat and keep it off. If you want to lose some weight, I highly recommend using that website :) Check it out! Best of luck to you! 💖
November 1, 2018
hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! watch this video here ->
October 25, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? you can burn 1.2lbs daily and It only takes 13-seconds! watch this video :