20 Minute Total Body Torch

Happy happy Friday everyone! I’m really excited to share this workout today; it’s an awesome combo of fat burning heart rate moves with strength building weighted exercises, and you get all that in only 20 minutes. I was out of breath and sweaty by the end of filming, so I hope you’ll give it a try!

Another reason I’m pumped to share it… there are a few Get Fit Guide round 2 moves in here! I’ve been working on putting that together lately, and I’ve added some more of my favorite exercises to switch things up and keep your body guessing to make sure it keeps making progress! If you haven’t checked out the first Get Fit Guide, now is the perfect time! It’s a full plan of the workouts I use to stay on track.

A super important thing to remember: weights are not going to make you huge, manly, or bulky! Weights are an amazing body shaping tool! It takes a lot of planning, specific eating, and workouts to achieve the ultra muscular look, so don’t be worried about picking up the weights! Workouts like this are going to get you results that cardio alone will not. Don’t get me wrong, cardio is important for your health, but I would definitely recommend adding in those dumbbells a few times a week!

I say this at the start of the video but it’s super important to remember: When things get hard, keep going! It’s normal for workouts to challenge you. When the workout is feeling tough, remember that’s how it’s supposed to be! It means you’re pushing yourself. So keep going, even if your pace slows down and your mind wants to quit. You’ve got this!

The breakdown of the workout, along with a few quick tips for each move, is below the video! If you don’t want to follow along, there’s a quick clip of each move on my Instagram! (sugarysixpack)

20 Minute Total Body Torch



The weighted exercises are not about speed! You want to go only as quickly as you can go while keeping good form. Be sure to pick a weight that is challenging but doable for the whole four rounds! If you need to change weights mid workout, that’s ok! Enjoy! 🙂

4 Rounds x 45 seconds work : 15 seconds break

Pop Curl – Core is engaged here! Pop into the bottom of a squat. Make sure that you are sitting up with your chest lifted before curling

Heel Pop Drop – Nice and quick! We wanna get that heart rate going!

Sumo Upright Row – Knees and toes should be pointing the same direction when you are squatting here. The elbows should lead the upright row movement (higher than the wrists) and you only need to go to shoulder height!

Plank jack Poppers – Again, nice and quick! We wanna get that heart rate going!

Kick Lunge – Keep your core nice and tight for balance! If you have trouble, pick a spot on the wall or a few feet ahead of you on the floor and focus on that.  Looking around makes it harder to balance!


Sweat, Smile, Repeat!


xx Niki