Two 20 Minute Toning Workout Routines

The two 20 minute toning workout routines below blast fat with cardio intervals and the best bodyweight exercises that tone without adding bulk.

Option 1: Start with a 3-5 minute walk to warm-up your body then continue with fat burning intervals.

Perform 8 rounds of 20 sec. of jumping jacks followed by 10 sec. rest and 20 seconds of mountain climbers followed by 10 sec.

Continue with 10-12 reps (on each side for single sided exercises) of each of the next 3 exercises no rest between exercises then repeat two more times.

Continue with 12-15 reps (on each side for single sided exercises) of each of the next 3 exercises no rest between exercises then repeat two more times.

Hold triangle pose for 30 seconds one each side and you are finished.

Option 2: Go for a 5 minute walk then perform 30 seconds of each of the first 4 exercises no rest between exercises and repeat two more times. Take a 1 minute break then perform 30 seconds of each of the next 4 exercises no rest between exercises and repeat two more times. Finish with triangle pose holding 30 seconds on each side.


Exercise
Walking


Workout Tips:
You can also jog, do any cardio machine, jump rope, row, bike or climb stairs.
Sets Reps Weight/
Resistance
 
Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.


20 Minute Toning Workout Tip:
Jump rope or jog in place if you want to make it more intense.
Sets Reps Weight/
Resistance
 
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

20 Minute Toning Workout Tip:
Keep abs contracted and shoulders over wrists at all times.
Sets Reps Weight/
Resistance
 
One Leg Squat
1) Stand with feet hip width apart with knees slightly bent and toes pointing forward.
2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level..
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thigh is slightly above parallel (as shown) return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.


20 Minute Toning Workout Tip:
Use a chair or bench to assist if you're a beginner.
Sets Reps Weight/
Resistance
 
One Leg Box Step Up
1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.

20 Minute Toning Workout Tip:
Add some weight if you want to burn more fat and calories.
Sets Reps Weight/
Resistance
 
Dive Bomber Pushup
1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground.
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


20 Minute Toning Workout Tip:
Use your abs, upper back, and glutes to push back up. If you can't do this exercise try regular pushups or pushups from the knees until you get stronger.
Sets Reps Weight/
Resistance
 
Pullups with Bands
1. Start by placing your feet in the band and your hands on the bar.
2. With your legs straight pull yourself up until your chest reaches the bar.
3. Return to the starting position and repeat for the desired repetitions.

20 Minute Toning Workout Tip:
Use a pullup bar or door gym. You can also do lat pulldowns or rows with a resistance band if pullups are not possible.
Sets Reps Weight/
Resistance
 
Single Leg Hip Extension
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

20 Minute Toning Workout Tip:
You can also do these with foot on a stability ball for added core work.
Sets Reps Weight/
Resistance
 
Wood Chop with band or cable
1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

20 Minute Toning Workout Tip:
Attach a band over a doorway. Step out to the side and back in with outer foot for more intensity.
Sets Reps Weight/
Resistance
 
Intermediate triangle with block
1. Place the right toes facing forward and the left toes at a 45-degree angle. Keep both legs straight. Inhale reach your arms to the side exhale lower the right hand down and lift the left hand up, look up. Lift the right kneecap up, tuck the tailbone under, pull the navel towards the spine and lift the pelvic floor muscles.
2. Keep the weight light on the right hand and keep reaching the left arm up towards the sky opening the chest. Lift the left hip up towards the sky. Lift the right kneecap up to contract the quadricep muscles to protect the knee. Feel as though the shoulders, hips, legs and head were against a wall.
3. Externally rotate both the legs to open the groin muscles. Push evenly down through all four corners of the feet to energize the pose. Feel the body extending in five different directions, down through the feet, reaching out through the arms and extending through the crown.


20 Minute Toning Workout Tip:
This stretch lengthens chest, lats, inner thigh, obliques, calves,and low back. It improves posture making you look leaner so try not to skip it.
Sets Reps Weight/
Resistance
 

Learn the difference between Toning Workouts & Bulking Workouts and my 3 step plan to tone up without bulking up.