Name: Playbook - Izabela Siuda - Burn 200 Calorie in 20 Minutes Workout at Home for Women.
Uploaded: 2024-04-26T14:38:16.421Z
Duration: 20 min
Description: Burn 200 Calorie in 20 Minutes Workout at Home for Women.

This workout is gonna help you burn 200kcal in just 20 minutes! 

Maximise calories burn thanks to high intensity simple exercises that you can perform anytime without any equipment.

*The amount of calories burnt is approximate and depends on many factors, including your weight and the intensity of the workout.

- Stand with feet hip width apart and arms bent and held in front of you.
- Lift right leg up and kick right foot forward.
- Place the right foot down and switch to the left.
- Continue to repeat for desired amount of or repetitions.

Front kicks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Jump up explosively
- Repeating the sequence for time or reps

Air squat to squat jump

- Start by standing with your feet together
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- Squat down to half squat
- Go back up and kick to the side
- Repeat to the other side

Roundhouse squat kick

- Lean over a sofa or a chair holding it with both hands 
- Kick back with right leg straightening it fully
- Repeat on the other side

Standing donkey kickbacks

- Stand with your legs shoulder width apart
- Flex your knee and kick to the side
- As one leg comes down, flex your other knee and kick your other foot to the other side
- Increase speed as you feel comfortable

Side kicks

- Push your hips back as you come down
- Reach parallel and explode jumping up

Jump squats

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- Stand with feet shoulder width apart and hands at your sides
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, bringing your right hand to the opposite side
- Repeating the sequence on the opposite side

Squat and reach

- Begin with your feet close
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps

Squat jacks

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat
- Repeating the sequence

Prisoner squat

- Half squat and stay down
- Do alternating side toe taps staying low in half squat

Half squat lateral tap

- As you come down push your hips back and keep your chest up 
- Pause at parallel 
- Raise your heels

Low squat to toes

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position and kick forward

Burn 200 Calorie in 20 Minutes Workout at Home for Women.

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