20-Minute Full Body HIIT: Burn Calories Efficiently

Strapped for time but want to torch calories? This 20-minute full body HIIT workout is designed for busy professionals like you who need an effective and efficient way to stay fit at home. No equipment? No problem! Get ready to elevate your heart rate and boost your metabolism without stepping foot in a gym.

Quick Stats

• Total Time: 20 minutes
• Equipment Needed: No equipment required
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the workout, it’s crucial to prepare your body to prevent injury and enhance performance.

1. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Keep your core tight and land softly to protect your joints.

2. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your shoulders down and away from your ears.

3. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Push through your heels and keep your chest up.

4. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees up to hip height for maximum activation.

5. Leg Swings

   • Duration: 1 minute (30 seconds each leg)
   • Form Cue: Swing your leg forward and backward while keeping your torso stable.

Workout Routine (20 Minutes)

This HIIT workout consists of 5 exercises. Perform each exercise for 40 seconds followed by 20 seconds of rest. Complete 2 rounds.

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |-----------------------|----------|-------|-----------------|----------------------------------------------|-----------------------------------------| | Burpees | 40 sec | 2 | 20 sec | Land softly and keep your back straight. | Step back instead of jumping. | | Mountain Climbers | 40 sec | 2 | 20 sec | Keep your hands under your shoulders. | Slow down the pace for easier version. | | Push-Ups (or Knee Push-Ups) | 40 sec | 2 | 20 sec | Lower your body until your chest nearly touches the floor. | Drop to your knees for easier version. | | Jump Squats | 40 sec | 2 | 20 sec | Land softly and maintain a straight back. | Perform regular squats without the jump.| | Plank Jacks | 40 sec | 2 | 20 sec | Keep your body in a straight line from head to heels. | Step one leg out at a time. |

Complete in: 20 minutes

Cool-Down (3-5 Minutes)

Always take time to cool down and help your heart rate return to normal.

1. Forward Fold

   • Duration: 1 minute
   • Form Cue: Relax your neck and let your arms hang.

2. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Allow your hips to sink back towards your heels.

3. Seated Hamstring Stretch

   • Duration: 1 minute (30 seconds each leg)
   • Form Cue: Keep your back straight and reach towards your toes.

4. Deep Breathing

   • Duration: 1 minute
   • Form Cue: Inhale deeply through your nose and exhale through your mouth.

Conclusion

This 20-minute full body HIIT workout is perfect for those busy days when you want to maximize calorie burn in a short amount of time. Aim to complete this workout 3 times a week, allowing for rest days in between. As you progress, consider increasing the duration of each exercise to 45 seconds or adding a third round for an extra challenge.

Ready to take your fitness to the next level? Consider personalized coaching with real-time feedback from certified trainers at HipTrain.