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20-Minute HIIT Calorie Burner

20-Minute HIIT Calorie Burner

20 minutesAdvancedNone
J
Jane Smith
HIIT Specialist

This high-intensity interval training (HIIT) workout is designed to maximize calorie burn in minimal time. By alternating between intense work periods and brief recovery periods, you'll keep your heart rate elevated while boosting your metabolism for hours after your workout. This routine requires no equipment and can be done anywhere, making it perfect for busy schedules.

Target Muscle Groups

Full BodyCardiovascular System

Warm-up

3 minutes of light jogging in place, arm circles, and dynamic stretches.

Jumping Jacks

1. Jumping Jacks

1 × 40 seconds work, 20 seconds rest

Start standing with arms at sides. Jump feet out while raising arms overhead, then return to starting position.

Tip: Keep a soft bend in knees and land lightly.

Rest: None between exercises

Mountain Climbers

2. Mountain Climbers

1 × 40 seconds work, 20 seconds rest

Start in push-up position. Alternately drive knees toward chest in a running motion.

Tip: Keep hips low and core engaged throughout the movement.

Rest: None between exercises

Burpees

3. Burpees

1 × 40 seconds work, 20 seconds rest

Begin standing, then squat down and place hands on floor. Jump feet back to plank position, perform a push-up, jump feet forward, and explosively jump up with arms overhead.

Tip: Modify by stepping back instead of jumping if needed.

Rest: None between exercises

High Knees

4. High Knees

1 × 40 seconds work, 20 seconds rest

Run in place, lifting knees toward chest. Pump arms in a running motion.

Tip: Stay on balls of feet and maintain a quick pace.

Rest: None between exercises

Plank Jacks

5. Plank Jacks

1 × 40 seconds work, 20 seconds rest

Start in plank position. Jump feet out wide and then back together, similar to a jumping jack motion.

Tip: Keep shoulders over wrists and maintain a stable core.

Rest: None between exercises

Squat Jumps

6. Squat Jumps

1 × 40 seconds work, 20 seconds rest

Perform a bodyweight squat, then explosively jump up. Land softly and immediately lower into the next squat.

Tip: Land with soft knees to absorb impact.

Rest: None between exercises

Push-up to Side Plank

7. Push-up to Side Plank

1 × 40 seconds work, 20 seconds rest

Perform a push-up, then rotate into a side plank by lifting one arm toward ceiling. Return to push-up position and repeat on opposite side.

Tip: Modify with knee push-ups if needed.

Rest: None between exercises

Speed Skaters

8. Speed Skaters

1 × 40 seconds work, 20 seconds rest

Jump laterally from one foot to the other, bringing trailing leg behind standing leg. Swing arms across body in the direction of each jump.

Tip: Jump as far to the side as possible for maximum intensity.

Rest: None between exercises

Cool-down

2-3 minutes of walking in place followed by full-body stretching.

Workout Summary

  • Duration:20 minutes
  • Difficulty:Advanced
  • Equipment:None
  • Exercises:8

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