The Perfect 21 Minute Calorie Burning Workout

perfecct 21 minute calorie burning workout

Cindy and I have been enjoying our 21 minute workouts!  You work hard and are done in less than 30 minutes.  This is a great calorie burning workout that gets your heart rate going and works your core.  Full confession, by glutes were a little sore from the reverse lunge skips same legs too.  

Warm up: 30 seconds of each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges


  • none


  • option 1: 40 seconds of exercise/20 seconds of rest one time through the circuit for total of 21 minutes

  • option 2: 20 seconds of exercise/10 seconds of rest two times through the circuit for a total of 21 minutes

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

Workout: click on the exercises to view a video demonstration 

1.  squat jump

2. zig zag jumps

3. scissor kick + leg lift

4. plank shoulder tap

5. jumping jacks

6. Heisman shuffle

7. scissor kick + leg lift

8. up down plank

9. reverse lunge skip L

10. reverse lunge skip R

the perfect 21 minute calorie burning workout.png

11. scissor kick + leg lift

12. plank side kicks

13. jump lunge

14. bunny hops

15. scissor kick + leg lifts

16. plank hip taps

17. lateral jump hop

18. fast feet to burpee

19. scissor kick + leg lift

20.  plank knee to same elbow (just the knee to elbow part of the video demo)

21.  jump rope