Boost your metabolism with a 20-minute HIIT workout at home, burning 250-350 calories. That’s an average of 15 calories per minute!
A 20-minute HIIT workout workout is one of the best ways to maximize calorie burning in a short period of time, your body metabolizes fat as fuel and after your workout your body will use fat stores for energy.
When you do a consistent high and low intensity workout, the aerobic-anaerobic work causes you to burn more fat in less time because your metabolism starts working faster.
A study conducted at the University of New South Wales in Australia shows that women who did this workout 3 times a week for 20 minutes, for 5 weeks, lost 2.5 kg more than others who did 40 minutes of cycling in the same period.
Some studies say that 20 minutes of exercise a day boosts your metabolism, which can burn between 250-350 calories, an average of 15 calories per minute.
This 20-minute HIIT workout is all you need to burn fat and get stronger
1. Running with a knee raise
How do it:
- Run on the spot at a fast pace with your knees as high as possible.
- Stretch your arms up to the ceiling and down again as your knee lifts.
- Try to keep your shoulders as low as possible.
- Tighten your stomach and focus on maintaining an upright posture.
- Repeat 40 times, 20 with each leg.
2. Ski jump
How do it:
- Stand on your feet, hip distance apart.
- Set your body in motion by jumping to the right with your right leg and simultaneously lifting the opposite leg so that the knee bends.
- Jump out to the left on the left leg and raise the opposite leg.
- Continue to move from side to side at a high speed, letting your arms swing back and forth.
- Keep your back straight and your head up.
- Do 3 sets of 15 repetitions on each side.
3. Plank with knee raise
How do it:
- Stand in a normal plank position with your elbows on the floor.
- Keep your back straight without sagging in the lower back and let your head be a straight extension of your spine.
- Then alternate the left knee to the left elbow and the right knee to the right elbow as fast as you can while keeping your body straight.
- Perform 3 sets of 15 repetitions for each leg.
4. Squat with jumps
How do it:
- Stand with your feet hip-wide apart and squat down as you raise your arms in the air.
- Make sure you come all the way down so that your knees are at a 90-degree angle, as if you were sitting in a chair.
- Pull your pelvis in and suck in your navel.
- Put your weight on the entire foot and keep your balance back so you do not strain your knees.
- Jump up in an explosive motion so that you lift off the floor with your body stretched out and your arms tilted back.
- Do 3 sets of 20 repetitions.
5. Mountain climbers
How do it:
- Stand on the shelf with your arms straight and your body straight.
- Raise your right and left legs alternately up to your chest as if you were running up a flight of stairs.
- Suck in your navel and squeeze your shoulder blades together at the back.
- Maintain a fast pace throughout the exercise.
- Perform 3 sets of 20 repetitions on each leg.
6. Russian twist
How do it:
- Stand on your feet with your hips wide apart and twist down with many small turns from side to side until your knees are fully bent, then twist back up.
- Let your arms work back and forth as you twist, and stand on your toes all the time so you don’t twist your ankles.
- Tighten the pelvic floor and absorb the navel throughout the exercise.
- Perform 3 sets of 15 repetitions.
7. Lunge
The next exercise in this HIIT workout to lose weight and burn fat in just 20 minutes is the classic lunge.
- It consists of taking a long step forward with one leg as your torso descends and the knee of the other leg remains at a right angle to the ground.
- Do 15 repetitions of 3 sets.
Keep reading: 7 Easy Exercises for a Flat Stomach and Small Waist
