20 minute HIIT workout to burn fat at home


HIIT training 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, whole-body HIIT workout can be done anywhere to burn fat and lose weight.

1. Running with a knee raise

How do it:

  1. Run on the spot at a fast pace with your knees as high as possible.
  2. Stretch your arms up to the ceiling and down again as your knee lifts.
  3. Try to keep your shoulders as low as possible.
  4. Tighten your stomach and focus on maintaining an upright posture.
  5. 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:

  1. Stand in a normal plank position with your elbows on the floor.
  2. Keep your back straight without sagging in the lower back and let your head be a straight extension of your spine.
  3. 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.
  4. Perform 3 sets of 15 repetitions for each leg.

4. Squat with jumps

How do it:

  1. Stand with your feet hip-wide apart and squat down as you raise your arms in the air.
  2. 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.
  3. Pull your pelvis in and suck in your navel.
  4. Put your weight on the entire foot and keep your balance back so you do not strain your knees.
  5. Jump up in an explosive motion so that you lift off the floor with your body stretched out and your arms tilted back.
  6. Do 3 sets of 20 repetitions.

5. Mountain climbers

How do it:

  1. Stand on the shelf with your arms straight and your body straight.
  2. Raise your right and left legs alternately up to your chest as if you were running up a flight of stairs.
  3. Suck in your navel and squeeze your shoulder blades together at the back.
  4. Maintain a fast pace throughout the exercise.
  5. Perform 3 sets of 20 repetitions on each leg.

6. Russian twist

How do it:

  1. 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.
  2. 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.
  3. Tighten the pelvic floor and absorb the navel throughout the exercise.
  4. 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.

  1. 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.
  2. Do 15 repetitions of 3 sets.

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