20 Minute HIIT Workout At Home

Hiit workout one of the best ways to maximize calorie burning in a short time, your body metabolizes fat as fuel and after your workout your body will take advantage of fat stores for energy.


Hiit , acronym for High-Intensity Interval Training , is a physical activity that consists of 20-minute with small breaks between each sets.

A study conducted at the New South Wales University of Australia reveals that women who practiced this workout 3 times a week 20 minutes, for 5 weeks, lost 2.5kg more others who did 40 minutes of cycling in the same period of time.

But this isn’t the only reason why you should do this 20 minute hiit workout …

1 Burn more fat in less time

When you do a constant high and low intensity training, aerobic-anaerobic work causes you to burn more fat in less time, since your metabolism begins to work more quickly.

2 Physical level

You can adapt the routine to your physical level so that you can increase it.

3 Help the heart

When performing strength exercises, and with intensity and time the heart becomes stronger and resistant to heart attacks, among other cardiovascular diseases

4 Help keep your blood sugar regulated

This type of exercise helps your blood sugar is regulated . For this reason, it particularly favors those who suffer from type 2 diabetes.

5 you DO NOT need a gym

You can perfectly perform this exercise at home or any place.

6 Very efficient!

With this exercise, you’ll be doing an activity that will help you lose more weight in less time . This may happen because after finishing practicing you will continue to burn calories.

This 20 minute hiit workout without full body equipment that you can do anywhere , be sure to have water nearby and a timer to keep track exercise intervals.

1. Warm up: To perform this exercise, simply run in place, bringing your knees up to your chest and pumping your arms as fast as you can.

2. Jumps lunge: Starts in lunge position, with right foot forward and body turned to upper right corner and jump to switch the feet. While in the air front foot comes back and back foot comes to the front.

3. Squat Jumps: Start a squat position, swinging your arms back behind you. Directly jump straight up and swing your arms overhead. Return to squat and repeat.

4. Burpees: Start squat and place both hands on the floor in front of you. Jump and back to the high plank position and perform a push-up. jump the feet back to the squat position and explosively jump into the air with arms overhead.

5. Ankle Touches: Run in the place, turning knees slimly outward, raising the inside of the leg toward the chest and reaching for the hands to touch the inside of the ankles.

6. jumping push ups: Starts in a quadruped position, with hips on knees and shoulders on hands. Snuggle on your toes and lift your knees slenderly off the floor. Jump with your legs towards the high plate and do a upward flexion. Jump on your legs back to the elevated quadruped position.Repeat


This training includes 2 sets of 3 exercises repeated 4 times in a row. Do each move for 20 seconds, rest for 60 seconds. When you finish set 1, continue with set 2.

Set #1

Warm-up:20 seconds
Jumps lunge: 20 seconds
Squat Jumps: 20 seconds
Rest for 60 seconds
Perform 5 rounds for a total of 10 minutes

Set #2

Burpees:20 seconds
Ankle Touches: 20 seconds
jumping push ups: 20 seconds
Rest for 60 seconds
Perform 5 rounds for a total of 10 minutes

HIIT workout is ideal for those who have little time to train and who want to eliminate fat. Use the morning energy to make this plan and remember, a good healthy food are vital to achieve the desired results.