- Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
- Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
- Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
20-Min Bodyweight Sweat & De-Stress Fat Burn
20 min
·
7 exercises
Feeling stressed? Sweat it out! This intermediate 20-min full body bodyweight workout burns fat, tones your body, and floods your system with endorphins. No equipment needed — just push through each rep with purpose and walk away feeling calmer, lighter, and stronger.
30 seconds on and 30 seconds off. Imagine your enemy, and punch them right in the chops!
0:30 rest
Alternate your legs with every rep, again, face your enemy!
0:30 rest
Burn those triceps a little!
0:30 rest
Get nice and low with every rep and explode upwards!
0:30 rest
You\'re almost done! Alternate those legs again!
0:30 rest
The final sets in superset form. Alternate your sides as you go!
Are you feeling better?
About this workout
20-Min Bodyweight Sweat & De-Stress Fat Burn is a free 20 min workout plan with 7 illustrated exercises for your arms, legs and shoulders. 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.
Workout details
- Duration: 20 min
- Exercises: 7
- Training focus: Arms, legs and shoulders
- Equipment: NO EQUIPMENT
- Level: Intermediate
- Format: Interactive workout and printable PDF
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.
Questions about this workout
What equipment do I need for this workout?
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the 20-Min Bodyweight Sweat & De-Stress Fat Burn take?
The full workout takes about 20 minutes, covering 7 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
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.
What muscles does this workout target?
This routine primarily works your abs, biceps, shoulders, triceps, hamstrings, quadriceps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
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.
Can I download or save this workout?
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.
20-Min Bodyweight Sweat & De-Stress Fat Burn
20 min
·
7 exercises
Feeling stressed? Sweat it out! This intermediate 20-min full body bodyweight workout burns fat, tones your body, and floods your system with endorphins. No equipment needed — just push through each rep with purpose and walk away feeling calmer, lighter, and stronger.
Shadow Boxing
30 seconds on and 30 seconds off. Imagine your enemy, and punch them right in the chops!
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
- Sit comfortably with your feet grounded, knees bent, and body upright.
- Slowly lower your upper body backwards just enough to feel a strain on your abs.
- From here throw a desired amount of left and right eye-level punches.
Front Kicks
Alternate your legs with every rep, again, face your enemy!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
- Stand with a tight core and flat back. Stagger your feet just a little so that your left foot is in front and your right front is behind you.
- Bend your elbows and bring your closed hands to your chin, mimicking a traditional boxing stance.
- Begin by extending your right leg up, leading with your knee.
- Next, extend your foot out. Immediately, retract it back to the starting position.
- Repeat on the other side.
Bench Tricep Dips
Burn those triceps a little!
Primary muscle group(s):
Triceps
Secondary:
Shoulders
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
- Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Frog Jumps
Get nice and low with every rep and explode upwards!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves
- Standing straight up, bring your feet outside of shoulder width.
- Squat down by bending at the knees and driving your hips back.
- Keeping your chest up, forcefully push off the ground with the balls of your feet.
- Land on the balls of your feet, remaining in the squatting position. Your legs will remain wide.
- Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one.
- In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
- At the same time extend our arms out above you.
- Land with your knees slightly bent to absorb the impact.
- Repeat
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
- Jump and launch yourself forward. Swing your arms back and use the momentum.
- Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.
Roundhouse Kicks
You\'re almost done! Alternate those legs again!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Calves
- Stand in a comfortable position with knees slightly bent, one foot forward, at a distance a little wider than shoulder width.
- Twist your body and simultaneously lift your back leg so that it rotates towards your target, it should be at about hip height.
- Keeping your back (kicking) leg bent, rotate until your front leg is within close striking distance and then straighten the knee to connect with the target.
- Connect with your shin lightly, and then reverse the movement, twisting back with your hips to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
- Stand tall holding onto a pole, wall or stationary object for support.
- Engage your abs as you swing your one leg as far out to the side and then across the stationary leg as you comfortably can.
- Don’t just let gravity pull the leg – actively use the muscles!
- Switch sides once you have completed repetitions on the first leg.
Lunge Punches
A
The final sets in superset form. Alternate your sides as you go!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Hamstrings, Shoulders
- Keeping your back upright, take one step forward (around 1.5x a normal forward step).
- Lower your body into the lunge until the forward leg reaches a 90-degree angle bend.
- As you lunge, strike forward with your opposite hand to a punch. Your back knee should only just hover from the floor.
- Push upwards through the front leg and drive your body back to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
- Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
- On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Primary muscle group(s):
Glutes & Hip Flexors, Obliques, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand upright with a tight core and flat back. Extend arms to chest level in front of you while holding the weight.
- Step forward with one leg. Front thigh should be parallel with the floor. Drop the back knee.
- Rotate the torso towards the leg that stepped out while keeping arms extended. Push back up to the starting position.
This exercise can be performed with a dumbbell or a plate weight.
Lunge Front Kicks
A
Are you feeling better?
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand straight up with a tight core and flat back. Keep your gaze focused straight ahead as you step back with your right leg.
- As you step forward into the starting position, launch the right leg into a front kick. Use the left side hand to touch your toe, if you are able to.
- Return your right leg to the starting position. Repeat on other side. Keep alternating until you complete the set.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
- Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
- On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Workout done!
Exercises done
of 7
Total time
Access 1000+ more workouts, build your own plans and track progress with Fit
Start my free week
Free 7-day trial • No charge today
We're not done yet!
Exercises done
of 7
Approx. time left
32:15
You can switch gender of illustrations here
Got it
Swap that with...
What's new
Recently added
- Copy calendar contents between clients (Jan 19)
- Disable messaging for individual clients (Jan 19)
- Sort your client list in a few practical ways (Jan 19)
- Message multiple or all of your clients at once (Jan 17)
- 10 new exercises (Jan 10)
- Sidebar 'notepads' for privates notes (Dec 23)
- Supersetting functionality (Nov 22)
- 15 new exercises (Nov 12)
- Clients can now move workouts (Nov 7)
- 15 new exercises (Oct 10)
- 9 new exercises (Sep 14)
- 10 new exercises (Aug 30)
- Share workouts on Instagram and browser notifications (Aug 29)
Coming soon
- Your branding in client email notifications
- Share workouts on Pinterest
- Tools and resources to help you find new clients
Get more updates on Twitter
Uh oh! 5 workouts in your calendar will be permanently overwritten. Proceed?
The 5 mile run at the park with Mary custom activity will be deleted. Proceed?
Permanently delete ALL FUTURE WORKOUTS and activities in your calendar? This cannot be undone.
You've used your
5 free workouts limit. Start a free 7-day Fit trial to keep training, save workouts and build your own plans 👍
5 free workouts limit. Start a free 7-day Fit trial to keep training, save workouts and build your own plans 👍
Free 7-day trial • No charge today
Committed? Upgrade to yearly and save 25%!
Our yearly subscription is only $89.95 – $29.45 less than paying monthly*. That’s only $7.49/mo!
*$9.95/mo x 12 months = $119.40
OMG YES! Switch to yearly
, join thousands of users worldwide!
★★
★★
★★
★★
★★
4.5 user rating
Enjoy hundreds of workouts
or edit and create your own
Follow simple illustrations
with videos and written instructions
Manage your calendar
to get fit on your schedule
I'm committed 💪
$89.95
per
year
year
Comes to $7.50/mo
Save 25%
Best value &
popular option
popular option
One step at a time
$9.95
per
month
month
billed monthly
Where should we send
the workout link? 📲
the workout link? 📲
We’ll never call or send spam, and your number will
remain private. 🔒 or view the workout here
remain private. 🔒 or view the workout here
We’ll never call or send spam, and your
number will remain private. 🔒
number will remain private. 🔒
Delete forever?
Yep, toss it!