If you've got only 20 minutes to train and your goal is FAT! loss, the key is to keep things moving. You'll not only burn more calories and elevate your heart rate, which improves your cardiovascular health, but also get the added benefit of post-exercise afterburn: you'll continue to bun more calories throughout the day because of the boost in your metabolism.
To help speed your workout along, you'll superset antagonist muscle pairs: chest/back, quads/hamstrings, and biceps/triceps. (your front delts get worked with a chest press, and your rear delts get worked with rows.) Each exercise pairing is done as a superset, meaning that you do an exercise for each body part in back to back fashion with no rest until you complete both moves. One muscle group has time to recover while its antagonist is working. What's more, research shows that a muscle is stronger when it's stretched beforehand (meaning that by supersetting opossing muscle groups, you'll actually be stronger than if you're doing straight sets.)
To keep you from having to race around the gym wasting time, each exercise pairing involves the same equipment, simplifying the superset process and ensuring that you keep rest intervals to a minimum. Choose a resistance in which you approach muscle failure between 12 and 15 reps, a target that not only builds a degree of muscle but also keeps your heart rate elevated, chewing up more calories via increased muscle volume while inducing a deep muscle burn. Make sure that you keep your rest periods to a minimum after each superset - no more than 30 seconds, as each muscle group has already started the recovery process when your working its antagonist.
DB Bench/DB Row
Lunge/ Deadlift
EZ bar curl/ Lying tri ext
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