Cardio & Conditioning Complete 20 Min Fat Burning is a curated workout routine with 20 ordered actions and 20 timestamped video clips. Start with In and Outs and Bicycles. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 15 min; rest is listed per action.
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Start in a push-up plank position, jump both feet inward toward your chest, and jump back out to full extension.
Key points
Common mistakes
Allowing hips to sag or bouncing out of shoulder alignment.
Lie on your back and alternate driving opposite elbow to opposite knee while extending the other leg straight out.
Key points
Common mistakes
Incomplete leg extension and rushing reps without full contraction.
Jump feet out wide while swinging arms overhead, then return to center in a continuous steady rhythm.
Key points
Common mistakes
Slumping upper body posture or landing flat-footed.
From a plank position, drive one knee forward to touch or approach the outside of the elbow, then alternate sides.
Key points
Common mistakes
Piking hips into the air instead of maintaining a level plank.
With hands placed behind the head, squat down and take alternating lateral steps to each side while holding depth.
Key points
Common mistakes
Letting knees cave inward or rounding the lower spine.
Drop hands to the mat, step or kick back into a plank, perform a push-up, return feet to hands, and stand without jumping.
Key points
Common mistakes
Hyperextending the lumbar spine when lowering to the floor.
From a seated position with feet elevated, rotate the torso side to side, tapping the ground beside each hip.
Key points
Common mistakes
Only moving the arms from side to side without rotating the shoulders.
Run in place driving knees up to hip level while tapping the top of your knees with your palms on each stride.
Key points
Common mistakes
Leaning backward or dropping hands to knees instead of driving knees up.
Hold a low forearm plank, slightly drop your hips downward, and raise them back into aligned abdominal contraction.
Key points
Common mistakes
Excessively sagging into the lower back without abdominal tension.
Drop into a lunge and jump explosively upward to switch your lead leg in midair, landing softly into the next lunge.
Key points
Common mistakes
Slamming the rear knee into the floor or letting the front knee collapse inward.
In a push-up plank, perform a touch sequence: tap shoulder to shoulder, ribcage, hips, knees, and feet consecutively.
Key points
Common mistakes
Excessive hip rocking and twisting to reach down toward the feet.
Sit with hands placed beside hips, bring knees tight into the chest, then extend legs fully out without touching the floor.
Key points
Common mistakes
Relying on momentum rather than muscular abdominal contraction.
Run in place driving heels upward to touch your glutes on every stride in a rapid alternating pattern.
Key points
Common mistakes
Bending forward at the waist instead of maintaining an upright torso.
From a low forearm plank, rotate your pelvis side to side, dipping each hip toward the floor alternately.
Key points
Common mistakes
Piking the hips into a V-shape instead of sweeping across the center.
Drop into a squat to tap the floor between your feet with one hand, then rise or jump up, alternating hands.
Key points
Common mistakes
Rounding the spine to reach the floor without bending the knees.
Perform a push-up, take a lateral traveling step with hands and feet to one side, and perform another push-up.
Key points
Common mistakes
Flaring elbows excessively or letting hips sag during the lateral step.
Lie on back with knees bent, raise one leg, crunch up and reach hands through your legs with a twisting punch, alternating sides.
Key points
Common mistakes
Pulling on the neck or failing to lift the upper back off the mat.
Step one leg backward and diagonally behind the front leg, sinking hips into a curtsy lunge, then alternate sides.
Key points
Common mistakes
Over-twisting the front knee or leaning excessively forward.
From a high plank position, drive knees alternately toward the chest in a rapid, continuous running cadence.
Key points
Common mistakes
Piking hips high or letting shoulders drift behind wrists.
In a plank position, alternately lift and tap one foot out laterally to the side and return to center.
Key points
Common mistakes
Rocking hips side to side when stepping the foot outward.
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