Best Full Body HIIT Workouts to Burn Fat in 20 Minutes

Struggling to find time for the gym while wanting to shed those extra pounds? High-Intensity Interval Training (HIIT) is your best bet for an effective full-body workout that fits into a busy schedule. With just 20 minutes, you can torch calories and boost your metabolism without the need for fancy equipment or a large workout space.

Quick Stats Box

• Total Time: 20 minutes (including warm-up and cool-down)
• Equipment Needed: None (optional: yoga mat)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

Preparing your body for high-intensity work is essential. Perform each exercise for 1 minute.

1. Jumping Jacks
   • Get your heart rate up with this classic move.
2. Arm Circles
   • 30 seconds forward, 30 seconds backward to loosen shoulders.
3. Hip Openers
   • Alternate pulling your knee to your chest for 1 minute.
4. Bodyweight Squats
   • Go down for 2 seconds, hold for 1 second, rise for 2 seconds.
5. High Knees
   • Drive your knees to waist height for 1 minute.

HIIT Workout Routine (20 Minutes)

Complete the following circuit 2 times, resting for 1 minute between rounds. Perform each exercise for 40 seconds, followed by 20 seconds of rest.

| Exercise Name | Reps/Duration | Sets | Rest | Tempo | Form Cue | Modification | |---------------------------|---------------|------|--------------------|---------------------------|-----------------------------------------|------------------------------------| | Burpees | 40 seconds | 2 | 20 seconds | 1 second down, 1 second up| Keep your core tight and land softly. | Step back instead of jumping. | | Push-Ups | 40 seconds | 2 | 20 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep your elbows close to your body. | Do knee push-ups as a modification.| | Mountain Climbers | 40 seconds | 2 | 20 seconds | Quick pace | Drive your knees towards your chest. | Slow down the pace for easier version.| | Squat Jumps | 40 seconds | 2 | 20 seconds | 2 seconds down, 1 second pause, explode up | Land softly to protect your knees. | Perform regular squats instead. | | Plank Jacks | 40 seconds | 2 | 20 seconds | Quick pace | Keep your body in a straight line. | Step out instead of jumping. |

Complete in: 20 minutes

Cool Down (3-5 Minutes)

Finish your workout with these stretches to help with recovery.

1. Child's Pose - Hold for 1 minute.
2. Forward Fold - Hold for 1 minute, gently stretching your hamstrings.
3. Cat-Cow Stretches - 1 minute to relax your back.
4. Seated Forward Bend - Hold for 1 minute, focusing on your breath.

Conclusion

This 20-minute full-body HIIT workout is designed for busy professionals who want to maximize their fat-burning potential in a short amount of time. You’ll feel the intensity, but with commitment, you’ll see results. Aim to perform this workout 3-4 times a week, allowing for rest days in between to let your body recover and grow stronger.

For a more personalized approach, consider engaging with a certified trainer who can provide real-time feedback and guidance.