20 minute HIIT workout to burn fat at home

This 20 minute HIIT workout without full body equipment that you can do anywhere to burn fat and lose weight.

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.

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.

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.

Some studies say that 20 minutes of exercise a day will boost your metabolism, which can burn between 250-350 calories, on average, 15 calories per minute.

1. Running with a knee raise

How do it:

  1. Run on the spot at high pace and with as high knee lift as possible.
  2. Stretch your arms up to the ceiling and down again as the knee lifts.
  3. Try to hold your shoulders down as much as possible.
  4. Tighten your stomach and focus on having an upright posture.
  • Repeat 40 times, 20 with every leg.

2. Ski jump

How do it:

  1. Stand on your feet hip wide apart.
  2. Set the body in motion by first jumping right to the right leg and concurrently raising the opposite leg so that the knee bends.
  3. So jump out to the left on the left leg and with the opposite leg up.
  4. Continue from side to side at high speed and allow your arms to swing back and forth.
  5. Keep your back straight and head high.
  • Perform 3 sets of 15 repetitions each side.

3. Plank with knee raise

How do it:

  1. Stand in a regular plank with the elbows in the floor.
  2. Keep your back straight without sagging in your lower back, and let your head be a straight extension of your spine.
  3. And then alternate the left knee to the left elbow and right knee to the right elbow at as high a tempo as possible while keeping your body straight.
  • Do 3 sets of 15 repetitions each leg.

4. Squat with jumps

How do it:

  1. Stand with your feet hip wide apart and go down in a squat as you stretch your arms up in the air.
  2. Be sure you come all the way down so you get knees at a 90 degree angle, like you were sitting on a chair.
  3. Pull the pelvis under you and suck in the navel.
  4. Put the weight on the entire foot and keep the balance back so you do not strain your knees.
  5. Jump up in an explosive motion so you lift from the floor with your body stretched while your arms are tilted backwards.
  • Perform 3 sets of 20 repetitions.

5. Mountain climbers

How do it:

  1. Stand in the shelf on straight arms and with straight body.
  2. So alternate the right and left legs up to your chest like you were to run up some big steps.
  3. Suck the navel and squeeze the shoulder blades together on the back.
  4. Keep a high tempo throughout the exercise.
  • Perform 3 sets of 20 repetitions each leg.

6. Russian twist

How do it:

  1. Stand on your feet hip wide apart and twist down with many small twists from side to side, until your knees are fully bent, then twist up again.
  2. Have your arms work back and forth while twisting, 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.
  • Practice 3 sets of 15 repetitions.

7. Lunge

We continue with the next exercise in this HIIT workout to lose weight and burn fat in just 20 minutes with a classic lunge. It consists of taking a long step forward with one leg while your trunk descends and the knee of the other leg remains at a right angle to the ground.

  • Do 15 repetitions of 3 sets.

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