The best way to burn fat is to do a high peak intense workout. Your body burn energy in 2 

levels, the first level of energy is burning the amount of sugar absorbed by your body, 

afterward if the intensity is still peaking, the body call for the second level of fuel, which 

is stored fats, thus we will focus on a continues intense workout for 20 minutes. As a busy 

woman, you must have a tight schedule, meaning, a daily 20 minutes fat burner workout 

will give you the wanted results :


Home Squats - 5 minutes Squatting : 45 Seconds For each set, and 15 Seconds Rest 

between each set, meaning, you'll do 5 sets, and do as many reps as you can during those 

45 seconds.

1 Minutes Rest

Split Squats Jumps - 5 Minutes : 45 Seconds For each set, and 15 Seconds Rest between 

each set, meaning, you'll do 5 sets, and do as many reps as you can during those 45 

seconds.

1 Minutes Rest

Jump Squats - 4 Minutes : 45 Seconds For each set, and 15 Seconds Rest between each 

set, meaning, you'll do 4 sets, and do as many reps as you can during those 45 seconds.

1 Minutes Rest

Mountain Climber Exercise  - 4 Minutes : 45 Seconds For each set, and 15 Seconds Rest 

between each set, meaning, you'll do 4 sets, and do as many reps as you can during those 

45 seconds.

Your backside contains the glutes and the hamstrings ... focusing only on sculpting the glutes 

will give you a weird shape from a side angle, so you need to work on the hamstrings with the 

same intensity as you do for the glutes.

1. SQUATS

With no doubts, squats are internationally known with their benefits, it will target your overall body

strength, and mostly your glutes will do a lot of work too.

2. ROMANIAN DEADLIFTS

Unlike a traditional deadlift, your hips/butt don’t move vertically — keep them stationary and 

emphasize the stretch behind your knees during the downward part of the motion. The Hamstrings 

will be mostly engaged.

3. LUNGES 

Powerfully press through your heel and glutes, and explosively ascend back up to starting 

position. Repeat a full set with your right side and then switch to the left.You can use a barbell, 

dumbbells, or just your body weight.

4. WIDE STANCE SQUATS

DO NOT arch your back — keep it strong and straight throughout the entire squat. Hold for .5 seconds at the 

bottom and powerfully ascend back to start. You can use a barbell, dumbbell, or a kettlebell.