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.
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!”
The routine combines lower-body movements, upper-body exercises and core work, with each exercise performed for 12 reps.
Start with a squat while holding a dumbbell. As you stand up, raise the dumbbell to engage the upper body along with the legs.
Hold dumbbells with your palms facing inward. Perform a hammer curl, then press the weights overhead before returning to the starting position.
Step from side to side into a squat while incorporating a bicep curl with dumbbells. The movement combines lower-body work with arm training.
Get into a glute bridge position and keep your hips elevated before performing controlled drops. The exercise targets the glutes and posterior chain.
Lie on your back and perform a controlled leg extension with the right leg while incorporating a weighted crunch.
Repeat the same movement on the left side, combining leg and abdominal work.
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.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
Akanksha Agnihotri is a lifestyle journalist with over 3 years of experience. She is a psychology graduate and holds a postgraduate diploma in Radio and Television Journalism from the Indian Institute of Mass Communication, Delhi, where she graduated as a gold medalist. Originally from Bhopal, the beautiful capital of Madhya Pradesh, she draws inspiration from the city’s rich cultural heritage and layered storytelling traditions that subtly shape her narrative voice. She writes extensively about fashion, beauty, health, relationships, culture, and food, exploring everything from trending styles and runway moments to wellness routines and mindful living. Passionate about meaningful and candid conversations, she enjoys interviewing celebrities, doctors, designers, and film personalities, diving into discussions on fitness, beauty, mental health, and everything fun in between. With a keen eye for trends and a thoughtful understanding of human behaviour, she brings depth, sensitivity, and authenticity to her stories, ensuring they resonate with a wide and diverse audience. When she’s not working, you’ll usually find her lost in a book, planning her next mountain trek, or mapping out spontaneous travel escapes. She loves discovering new authors, revisiting old favourites, and spending quiet afternoons in museums soaking in art, history, and culture. An avid bird-watching enthusiast, she finds joy in early morning walks, spotting rare birds, and reconnecting with nature. Whether sipping coffee while journaling her thoughts or exploring hidden corners of a new city, she constantly seeks inspiration in everyday moments that often turn into compelling story ideas.Read More
