4 exercises that can be done in 20-minutes for a full-blown cardio

This World Obesity Day, let’s press pause to weight gain with this 20-minute cardio session that will make you sweat like a pig.
Walking is great for your cardiovascular health. Image courtesy: Shutterstock
Nikita Bhardwaj Published: 4 Mar 2022, 09:00 am IST
  • 102

We have two options for you – first is an hour-long cardio exercise session, and second, a quick cardio circuit – what will you pick for weight loss? Most of you are going to opt for an hour-long haul, but do you know cardio sessions need to be exercise-intensive and not time-intensive? So, even if you have a few minutes up your sleeves, you can burn a similar amount of calories as you can in a long cardio stretch.

So, why waste time, when you can get better results even in a short period?

That’s why we have for you a no-equipment cardio session that you can do anywhere, anytime. 20 minutes are needed, that’s all!

Remember that it’s going to be intense! So, set your stopwatch and tighten your shoelaces, as we are about to get started.

Here are 4 cardio exercises that you need to perform back-to-back to burn calories faster than ever:

  1. Kick-backs and knee highs

    We are going to start a little slow. The first cardio exercise comprises two exercises that you have to do alternatively. First, you will do kickbacks, one with each leg and next, you will do high knees, starting with each leg. This is one rep; so keep alternating. Do this for a minute and switch to the next one.

    cardio exercises
    High knees along with kickbacks are the way to lose weight. Image courtesy: Shutterstock
  2. Jumping jacks squats

    Now it’s time to take your heart rate a notch higher with jumping jacks squats. Open your legs wide, a little more than shoulder-width, get into the squat position with hands wide open laterally, (on sides), and then with a jump, bring your legs in and your hands above your head. Now repeat.

    Also, read: Can doing too much cardio make your breasts saggy? Read the big reveal

    Here’s a crucial tip: don’t pace it up way too much because you will lose your posture, and the whole effort will go in vain. Do this for a minute. Time for exercise three.

    weight loss exercises
    Keep jumping, keep losing!
  3. Alternate lunges

    Now you decide whether you want to alternate the lunges with a hop or you want to do this, without it. Whatever you do, just remember your form needs to be intact and you don’t have to take all the time to alternate your legs. Do this for a minute. And now, the last one.

    Turn to HIIT exercises for fitness! Image courtesy: Shutterstock
  4. On-the-spot running

    Here is where you have to speed up, friend. Stand in a comfortable position and run on the spot. Bring that leg as high as you can and pace the move. The faster, the better. Don’t lose your stride here, because this is going to be a make or break. Do this for a minute.


    Keep an idea of your risk of weight-related issues.

    Check BMI

    Also, read: Try this 11-minute seated cardio to lose 2 kilos in 30 days

Take a minute’s break, sip on some water, and get ready for round two of the same circuit. You need to repeat this cardio circuit four times. Trust us, just keep doing this circuit for a month and see what you have been missing out on.

Phew! All sweaty, haan? Told ya, it’s going to be one hell of a HIIT circuit. So now whenever the clock is ticking and you have a few minutes to go, get into the groove with this session and you are good to go.

  • 102
About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

Next Story