Burn 300 calories in 25 minutes? Fitness coach shares full-body workout to lose weight, reduce fat and get you toned

Want to burn calories, build strength and stay consistent? Fitness coach Mackenzie shares a 20-minute full-body workout featuring six simple exercises.

Want to get stronger, burn calories and build consistency with your workouts? A quick full-body routine can help you stay active even on busy days. Fitness and weight loss coach Mackenzie recommends a ‘20-minute full-body’ workout featuring a combination of squats, curls, presses, glute work and weighted core exercises.

Mackenzie shared the routine in her August 15 Instagram post, writing: “By October you could be 15lbs lighter, stronger and more confident…. or you could be stuck starting over (again).” She added: “Burn 300 calories in 25 mins. 20-minute full-body burner. The choice is yours, but my plan makes it so easy.”

According to Mackenzie, her approach focuses on three key elements: “The right workouts that’ll burn fat and get you toned (30 minutes, 5 times a week), a simple calorie deficit supported by weekly meal plans, and a system that keeps you motivated and consistent so you never want to quit!”

Try this 20-minute full-body workout

The routine combines lower-body movements, upper-body exercises and core work, with each exercise performed for 12 reps.

1. Squat with dumbbell raise

Start with a squat while holding a dumbbell. As you stand up, raise the dumbbell to engage the upper body along with the legs.

2. Hammer curl to press-up

Hold dumbbells with your palms facing inward. Perform a hammer curl, then press the weights overhead before returning to the starting position.

3. Side-to-side squat with bicep curl

Step from side to side into a squat while incorporating a bicep curl with dumbbells. The movement combines lower-body work with arm training.

4. Glute bridge hold drops

Get into a glute bridge position and keep your hips elevated before performing controlled drops. The exercise targets the glutes and posterior chain.

5. Right-leg extension with weighted crunch

Lie on your back and perform a controlled leg extension with the right leg while incorporating a weighted crunch.

6. Left-leg extension with weighted crunch

Repeat the same movement on the left side, combining leg and abdominal work.

Consistency matters

Mackenzie's workout combines compound movements and isolated exercises, making it a compact full-body routine. However, the number of calories burned can vary depending on factors such as body weight, workout intensity, rest periods and fitness level.

Her larger message is centred on consistency. As she wrote in her post: “Waiting only makes it harder. It’s time to take action now and go into this next season completely transformed!”

If you're new to strength training, start with a manageable weight, prioritise proper form and increase resistance gradually as you become more comfortable with the movements.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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