Follow this 21-day workout challenge to sculpt your body, lose weight and burn twice as much fat.

You don’t have to leave home and go to the gym to tone your body and lose weight. This 21-day workout challenge, which takes only 15 minutes of your time, will give you amazing results, whether you want to burn fat, lose belly fat or even improve your figure.

Perform 2 sets of each exercise below, don’t rest until you finish the first set, watch your breathing and have a towel handy because you will sweat.

30 jumping jacks

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This is one of the best plyometric exercises out there, and it’s a fantastic cardio workout. If you are looking for a way to improve your speed, then this is the exercise for you.

20 Deep Squats

This exercise works all of your lower body muscles, including your quads, glutes and hamstrings. It also strengthens your abdomen, as you need your deep abdominal muscles and back to keep your torso upright and perform this exercise correctly.

1 minute plank

20 alternating leg lifts

10 Burpees

The advantage of burpees is that they combine cardio and strength in one exercise. The burpee is a complex exercise that works the upper and lower body at the same time, with an emphasis on the core. For an added cardio boost, add a jump in the mix before the squat.

10 Pushups (if you have trouble doing half pushups like in the picture)

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This is one of the best upper body exercises because it works multiple segments: chest, back, arms and even abs.

10 Superman

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20 Sit-ups

Remember to follow all the exercises before doing them, no matter how long it takes you, try to do them well. If you get tired, breathe and try to continue with a slower pace.

Good luck, you can do it!