Jan 25 2015

The 200 in 20 Series: Burn 200 Calories in 20 Minutes!

Burn 200 calories in 20 minutes: Workout #1.

By Matt Schmiedl


Ok, if I’m being honest, I’ll be the first to tell you that I will totally use the “I’m too busy to work out today” excuse…probably way more than I should (I’m workin’ on it!). So, I decided to combined that with my current endeavor to become a certified group fitness instructor and start what I’m going to call my “200 in 20” series!


These quick workouts will burn 200 calories in 20 minutes (approximately) when done at a higher intensity (it’s only 20 minutes, we can do it!), and will usually contain 4-5 different exercises done in rounds. Pretty easy, right!? I’ll try to post these pretty regularly because doing the same workout over and over again can get really boring, really fast. But I think it’s fair to say that we can all find a teensy, tiny 20-minute block of time every day to at least fit one of these workouts in. So without further ado, let’s begin, shall we!?


To complete this workout, you will perform each exercise at a higher intensity for 1-min each, except for the push-ups – those you’ll do for 30-seconds. Complete 4 rounds, resting for 30-seconds at the end of each round. Pretty simple, right? You got this!


Jumping Jacks

Jumping Jacks

Jumping Jacks: 1-minute

We all know what these are and they serve as a great cardio start to each round to get your blood moving and your heart rate up a little bit. Do these at a moderate to moderate-high speed and do as many as you can in 1 minute.


Forward-to-Reverse Lunges: 1-minute

Forward-to-Reverse Lunges

Forward-to-Reverse Lunges

A combination of forward and reverse lunges, you can do these a couple different ways. You can step into a forward front lunge with your right leg, then continue forward into a front lunge with your left leg; then step back into a reverse lunge with your right leg, followed by a reverse lunge with your left leg, then repeat. OR, you can do the front lunge and the reverse on the same leg in succession, then repeat with the opposite leg. Either way, do these fairly quickly, but don’t sacrifice form – knees should be over ankles and weight on the heels, not the toes.


Mountain Climbers: 1-minute

Mountain Climber

Mountain Climber

Love these little core kickers! Get into a plank position – strong core, flat back, butt not too high and lower back not swooping down – alternate swinging your knees in toward your chest, tapping your toe each time. These should be fluid and fairly quick, kind of like your running in place while in a plank.


Burpees: 1-minute




  1. Stand with your feet hip width apart and your arms down by your side.
  2. Lower into a squat position with your hands flat on the floor in front of you.
  3. Kick your legs backwards into a plank position and lower your chest to the floor – essentially doing a push-up.
  4. Push your chest back up to the plank position and thrust both feet forward so you are back in the squat position.
  5. Jump up and raise both hands over your head.

If you’re new to burpees, you can modify these by removing the push-up in step 3. Do as many as you can in 1-minute.


Push-ups: 30-seconds



Do as many as you can in 30-seconds without sacrificing form – strong core! You can always modify and do these on your knees, too.


Rest for 30 seconds then repeat for 3 more rounds. Be sure to cool down and stretch for a few minutes when you’re done. Ah-buh bye, 200 calories!


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