How to burn 200 calories in 20 minutes: The Ultimate Circuit with Evan Button

Squeeze those glutes

Text: Amelia Chia

Evan Button, personal trainer at Ultimate Performance Singapore, takes us through an effective workout targeted at time-starved individuals

Trying to squeeze in a quick workout three times a week can be a tough call for some of us. Read: Busy professionals, mums to toddlers, and high-flying jetsetters. And when you only have half an hour to get it all done — burn calories, take a shower, and refuel — it comes as no surprise when exercise is placed on the backburner.

Thankfully, the fit folk over at Ultimate Performance Singapore have come up with a simple (but intense) circuit that will have you burning 200 calories in just 20 minutes flat. These guys are experts in whipping people into shape and producing results — have you seen our editor-in-chief Norman Tan's massive transformation?

Titled 'The Ultimate Circuit', this high-intensity workout focuses on four five-minute rounds that will have you dripping in sweat by the end of it. So whether you're stuck in your hotel room on a business trip, or just waiting in your living room while your baby sleeps, this is the perfect workout to help burn off that extra fat. 

Watch the video above to see personal trainer Evan Button demonstrate 'The Ultimate Circuit'. 

Ultimate performance


1 Minute Push Presses

Start with your hands holding dumbells in a shoulder press position and aligned with your shoulders. Lower your body into a squat (remember to really sit down into the squat) and then drive with your legs and arms upwards to press the dumbells all the way up towards the ceiling. Repeat.

1 Minute Alternating Lunges

You can choose to step forwards or backwards with the alternating lunges — the most important thing here is to find balance. Feel the stretch on your glutes, squeeze your butt, and repeat.

1 Minute Sit Ups

Lay on the ground and sit up towards your knees. Focus on contracting your abs — minimising the distance between your sternum and belly button. Ensure you extend your chest up towards the sky. Repeat.

1 Minute Push Ups

When doing a push up, try and squeeze your glutes for maximum effect. Switch out to an alternative push up with your knees if needed. Repeat.

1 Minute Rest

Don't forget to rest, take deep breaths, and repeat the workout three more times.

Evan button, ultimate performance singapore

Videography: Justin Chen 
Creative Direction: Vanessa Caitlin

Instructor: Evan Button
Location: Ultimate Performance Singapore

*Results may vary on your Apple Watch for different individuals. Evan burned a total of 201 calories in 20 minutes.

See more fitness videos from our 200 calories in 20 minutes series here.