{"id":858214,"date":"2026-08-17T07:40:20","date_gmt":"2026-08-17T07:40:20","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/858214\/"},"modified":"2026-08-17T07:40:20","modified_gmt":"2026-08-17T07:40:20","slug":"burn-300-calories-in-25-minutes-fitness-coach-shares-full-body-workout-to-lose-weight-reduce-fat-and-get-you-toned","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/858214\/","title":{"rendered":"Burn 300 calories in 25 minutes? Fitness coach shares full-body workout to lose weight, reduce fat and get you toned"},"content":{"rendered":"

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<\/a> coach Mackenzie recommends a \u201820-minute full-body\u2019 workout featuring a combination of squats, curls, presses, glute work and weighted core exercises.<\/p>\n

Mackenzie shared the routine in her August 15 Instagram post, writing: \u201cBy October you could be 15lbs lighter, stronger and more confident\u2026. or you could be stuck starting over (again).\u201d She added: \u201cBurn 300 calories in 25 mins. 20-minute full-body burner. The choice is yours, but my plan makes it so easy.\u201d (Also read: Skipping meals, chasing calories? Fitness coach reveals 6 everyday nutrition mistakes women in their 20s and 30s make<\/a> )<\/p>\n

According to Mackenzie, her approach focuses on three key elements: \u201cThe right workouts that\u2019ll 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!\u201d<\/p>\n

Try this 20-minute full-body workout<\/p>\n

The routine combines lower-body movements, upper-body exercises and core work, with each exercise performed for 12 reps.<\/p>\n

1. Squat with dumbbell raise<\/p>\n

Start with a squat while holding a dumbbell. As you stand up, raise the dumbbell to engage the upper body along with the legs.<\/p>\n

2. Hammer curl to press-up<\/p>\n

Hold dumbbells with your palms facing inward. Perform a hammer curl, then press the weights overhead before returning to the starting position.<\/p>\n

3. Side-to-side squat with bicep curl<\/p>\n

Step from side to side into a squat while incorporating a bicep curl with dumbbells. The movement combines lower-body<\/a> work with arm training.<\/p>\n

4. Glute bridge hold drops<\/p>\n

Get into a glute bridge position and keep your hips elevated before performing controlled drops. The exercise<\/a> targets the glutes and posterior chain.<\/p>\n

5. Right-leg extension with weighted crunch<\/p>\n

Lie on your back and perform a controlled leg extension with the right leg while incorporating a weighted crunch.<\/p>\n

6. Left-leg extension with weighted crunch<\/p>\n

Repeat the same movement on the left side, combining leg and abdominal work.<\/p>\n

Consistency matters<\/p>\n

Mackenzie’s workout combines compound movements and isolated exercises, making it a compact full-body routine. However, the number of calories<\/a> burned can vary depending on factors such as body weight, workout intensity, rest periods and fitness level.<\/p>\n

Her larger message is centred on consistency. As she wrote in her post: \u201cWaiting only makes it harder. It\u2019s time to take action now and go into this next season completely transformed!\u201d<\/p>\n

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.<\/p>\n

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.<\/p>\n

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.<\/p>\n","protected":false},"excerpt":{"rendered":"Want to get stronger, burn calories and build consistency with your workouts? A quick full-body routine can help…\n","protected":false},"author":2,"featured_media":858215,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,47323,554,538,87340,295852,137,15207,428552],"class_list":["post-858214","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-au","tag-australia","tag-burn-calories","tag-exercise","tag-fitness","tag-full-body-workout","tag-glute-bridge","tag-health","tag-strength-training","tag-weighted-crunch"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/858214","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=858214"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/858214\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/858215"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=858214"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=858214"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=858214"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}