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 , which is an acronym for High-Intensity Interval Training , a workout which consists of 20 minutes with small breaks between each set.

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.

When it comes to losing weight the most difficult thing is to eliminate abdominal fat, so we show you how to burn belly fat easily.

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.

Do ab workouts burn belly fat?

Here are six exercises to do at home. We recommend doing this routine three times with a small adjustment between each set.

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. 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.

SHARE these smart exercises with everybody you know. They will thank you later when they burn belly fat!