20 Minute Back Fat Burning Workout (No Equipment) is cardio + strength workout from BullyJuice. It is also all body weight--no equipment needed except a fitness mat. I did use a resistance band for one exercise (#12). He works your entire posterior chain in this workout and also elevates your heart rate to burn some calories. According to my Apple Watch I burned 170 calories in 20 minutes. This was a fun and effective workout. A perfect add on to another workout. I combined it with Michelle Briehler’s short back workout for a very enjoyable workout.
There is a timer in the upper left-hand corner of the screen counting down the total workout time. When there is 5 seconds left of an exercise, a video appears in the upper right-hand corner of the screen previewing the next exercise. The exercises are all done interval style. The exercises are done for 40 seconds of work followed by 20 seconds of rest/recovery. Except for the first exercise, which is done for 60 seconds then goes directly into the next exercise with no rest/recovery and the final exercise which is also done for 60 seconds.
20 Minute Back Fat Burning Workout (No Equipment) is 20:11 minutes; no warm or stretch.
- Jumping jacks for 60 seconds
- (no rest/recovery) Swimmers (lay on stomach paddling legs and arms)
- Mountain climbers
- Glute bridges (lay on back, knees bent and feet close to glutes, raise and lower hips)
- Single arm/leg supermans (lay on stomach, raise one arm and opposite leg then lower, alternate arms/legs)
- Hold forearm plank, alternate lifting legs
- Plank squats (start in straight arm plank then jump feet into hands so you are in squat, raise hands off floor, place hands back on floor and jump feet back out to plank)
- In straight arm plank, rotate torso to one side while lifting one arm to ceiling, keep hips facing floor
- Repeat #8 on other side of body
- Hold forearm plank, extend one arm in front of you and tap the floor, alternate arms
- Side to side plank jumps (start in straight arm plank, jump feet up and to one side, jump feet back to plank, repeat on other side)
- Superman pulls (lay on stomach with arms in goalpost, raise arms/chest in superman, hold and pull elbows behind back, push arms back to start then lower hands/chest back to start) (I used a medium strength resistance band to increase intensity)
- Lay on stomach with arms at sides and palms facing ceiling, lift chest and arms then lower them
- Bird dogs, alternate sides
- Superman hold (hold at top of superman with arms and legs elevated)
- High knee run with mountain climber arms
- Stand with legs wide and arms extended to sides in a T, hinge forward and reach one arm down to touch opposite toe, alternate sides
- Lay on stomach with arms extended to sides in a T, raise arms and draw small circles
- Bent over wide rows (hinge forward at waist, reach arms down then pull elbows up, arms are open to sides)
- Jumping jacks with directional changes (jack to the front then to the side then back to the front then to the other side)
- (no rest) Jumping jacks facing the front for last 20 seconds
For more info on BullyJuice workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
