Sub 20 Morning Calorie Blitz Workout! is a free 17 min workout plan with 6 illustrated exercises for your abs, chest and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
The full workout takes about 17 minutes, covering 6 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
This routine primarily works your abs, glutes & hip flexors, hamstrings, quadriceps, chest. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
For get toned, lose fat, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Avoid this stretch if you have back problems.
Try to keep your hands on your hips at all times, using your obliques to keep your balance.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
