You’ll perform as many repetitions as possible in 20 seconds followed by 10 seconds of rest. What did you think of this workout? Remember, you shouldn't do HIIT more than 3 times a week. Build Strength and Improve Conditioning With This 20-Minute HIIT Workout So for the last exercises of the groupResearch found that HIIT offered a good amount of results for fat loss, and a way to increase the cardiovascular capacity comparable to more traditional, longer steady-state training.Loved the full body weight tabatas.Yes, so for that first exercise of the next group,Keep going until you’re through all four exercises, then repeat 3x until you reach 18 minutes.“Reducing rest periods will make the workout much more intense” he adds, while lengthening the rest periods will make it slightly easier. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. You may want a bench, chair, or box available for a few of the moves, but it’s not required. This full body, no-repeat routine features just one set per movement, and there’s no jumping involved—making it a great option for anyone looking to be kind to their joints. You’ll want to have a variety of dumbbells nearby so you can adjust the resistance based on each exercise. The only equipment required are dumbbells and we do recommend having a few different weights available so that you may switch up the resistance as you go. And don’t skimp on those rest intervals—they ensure your body is ready for the next round of weight-training intensity. This cardio HIIT no equipment workout only requires you to use your own body’s resistance. Unlike running, many cardio-focused moves, or some weights-based resistance training, low-impact workouts put less pressure on your joints, which also makes them quieter. High-intensity interval training (HIIT) is arguably the most time-efficient way to exercise. Burpees are a fantastic whole-body exercise that’s perfect for HIIT workouts. “The options for HIIT are only limited by one’s imagination and can easily be mixed in with resistance training,” says Michael Wittig, a certified personal trainer who often incorporates this style of training as a conditioning tool with his clients. From fat loss to muscle gain, HIIT is one of the most popular ways to get in better shape without spending hours in the gym. There’s no jumping in this low impact workout. This is a no repeat routine, so it’s a great video for anyone who gets bored easily. Raise your right foot off the floor until your right knee is bent 90 degrees A. Stand tall on your left leg, your knee slightly bent. Bend your elbows and lower your body until your chest nearly touches the floor B. Your body should form a straight line from your head to your ankles A. Complete a total of 4 rounds, and then rest 60 to 90 seconds. “Reducing rest periods will make the workout much more intense” he adds, while lengthening the rest periods will make it slightly easier. Pairing different training techniques within the same HIIT session is also a great way to keep your body from hitting a plateau while blasting mega calories and recruiting serious muscle fibers. In fact that’s why here at Muscle and Fitness we’ve created a full-body HIIT workout that can be done in less than a half hour. Feel free to skip the push-up or the vertical jump to make this exercise more manageable. Land on the balls of your feet to reduce impact and give your legs and calves a great workout. There are two ways to do every exercise – the right way and the wrong way. Note that the work periods increase and the rests decrease every two weeks. The core nice and engaged. Let's really drop that squat as deep as you can here. And big squat with a twist. This app is the best I’ve found for home workouts. The app is really simple to use and it’s easy to view your training plan by day or week or the whole 8 weeks. Use Nike Training Club on your iPhone, iPad, or iPod Touch to search for workouts and keep up with your goals. That's why you can follow programmes, track your workouts and access expert advice — such as mindfulness, nutrition, recovery or sleep — across multiple devices. Screenshot or copy and save this 20 minute Tabata exercises workout list to your phones notes if you don’t want to keep coming back to the video. Play this 20 minute Tabata workout video whenever you’re short on time or want an exercise routine that you can do anywhere, at the beach, in your hotel room or at home. HIIT workouts have other benefits, such as increased metabolic rate, improved cardiovascular health and the fact it's time and space-efficient. Keep going until you’re through all four exercises, then repeat 3x until you reach 18 minutes. For this workout, I’ve selected 4 challenging bodyweight HIIT workout moves that require no equipment. She covers various fitness-related topics and reviews for Tom's Guide. With that being said, I’d still give this workout a go — even if you’re a newbie. This would have really opened this workout up to “all levels.” A second trainer joined Sjostrom for the workout, so it would have been helpful if she showed modifications for some of the more challenging movements. Especially as you fatigue. On our back for the last exercise. Yeah, keep those glutes tucked, core engaged. UNSURE HOW TO GET STARTED If your workout space is carpeted, feel free to wear socks only. You can do this workout both indoors and outdoors, but I'd recommend putting on workout shoes. Once you complete the sequence, take a deep breath and get ready to repeat it all in round two, keeping the intensity high while focusing on controlled movement and form. We’ve removed the “Premium” label, as NTC Premium programmes, workouts and expert tips are now free for all Nike Members. Check out the workout video overview page to find out what kind of equipment you'll need. Some are bodyweight-only sessions, while others are best performed in a gym. Keep core tight, back straight, head up, and knees slightly bent. Proper hydration helps muscles work efficiently, reduces fatigue and cramping, and helps speed up post-workout recovery. Drink plenty of water before, during, and after workouts. Let’s talk about the critical segment of HIIT that dictates the difficulty of your workout, hence making the difference in results.Low impact, high intensity.Of the entire group of exercises, good work.You want to bring your knee back over your hip.If doing just one circuit of the workout was really challenging, no big deal!And since I couldn't be bothered to get any weights from the garage, I opted for the below 20-minute low-impact routine.They’re a great way to get the heart rate up, increase strength and power, and burn calories. You will be wasting your time and putting your body at risk, especially if you’re using a challenging progression for you. Not every exercise can be used for the HIIT protocol because of the short rest periods. This means you can do this every day, and you would need time for your body to recover. The better solution for finding effective workouts would be looking for something you find enjoyable. Spend 5 minutes warming up your body with dynamic movements like bodyweight squats, arm circles, neck circles and knee raises. I’m pretty skeptical of most HIIT workouts out there that only involve weight lifting or bodyweight exercises. This quick and efficient 20-minute HIIT workout is ideal for beginners ready to increase strength, improve fitness, and burn fat. This fast and effective 20-minute HIIT workout is perfect for beginners looking to build strength, boost overall fitness, and burn fat. I wanted to push endurance, burn fat, and focus on the butt and thighs - but I wanted all of this in 40 minutes or less, because life is busy and I don't usually have time for a longer workout than that. I like to do before and after a workout. Press that knee away, ankle on the knee. And then we'll press the knee out, So now we worked the entire body. All bodyweight exercises, so no equipment, no problem. In this no equipment Tabata workout we’re doing each exercise with 20 seconds of work followed by 10 seconds rest 8 times before moving onto the next exercise. Tabata 20 minute workouts are such a great way to get quick but effective exercises in anywhere. You will learn and use six different punches, footwork, and bodyweight exercises during this total body workout. Classic HIIT workouts are made up of typical cardio exercises. In just one minute, I’m taking my HIIT workout to the next level with a burpee to broad jump exercise. The benefits of this exercise are improved strength and balance, increased power and endurance, and improved body composition. For a full-body HIIT workout, I’m doing the Split Squat to Press exercise. Min HIIT workouts can easily be incorporated into a busy schedule, making it an effective way to achieve fitness goals. For best results, do strength/muscle-building sessions and HIIT on separate days. But HIIT requires you only to have short ACTIVE rest, which will not allow you to recover so you can safely and effectively perform the next working sets. Basically, suppose you want to improve your cardiovascular performance. HIIT was designed to increase athletic performance hence improving cardiovascular state rather than just focusing on weight loss. How long you do the workout depends on your current skill level. Both improve fitness but have different focuses and pacing.I decided to give it a try and was surprised by how much of a good workout I got in just 20 minutes.Once you complete this workout, check out this 30-minute, no-jump, zero-equipment full-body workout also from Oliver.Take short but frequent breaks between sets, get adequate sleep, and stay hydrated to ensure your body is ready to tackle each HIIT session.You’re looking for a routine to get your heart rate up and burn calories without using any equipment?Since you will be in the high plank position, you will need to keep the core tight to maintain the position.One of our favorite ways to burn maximum calories in minimum time is with HIIT workouts for fat loss.But this style of exercise isn't any less effective, just different. After the sit-up, I’m adding bicycles to my HIIT circuits to work my core and increase my fat-burning potential. These exercises can be performed in a variety of ways to target different muscles and challenge your body. High Kicks are a great HIIT exercise that can help you get fit and burn fat quickly! She's gotta push me all the time. Low impact, high intensity. Heart rate's pounding, legs are gonna start to burn. We're going squat to overhead reaches in 10, This hip and heart-opening sequence will build heat in your body to leave you feeling energized in no time. If you're looking for a fiery total-body burn, you've found it. HIIT can support fat loss by improving fitness and helping you stay consistent. This HIIT workout for women can be made low-impact without losing intensity. For most women, the best results come from doing a HIIT workout for women consistently, without overtraining. With no repeated exercises and standing moves only, this routine is great for anyone who enjoys variety. Push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor B. Complete the prescribed number of repetitions of each exercise, resting as little as needed. Destroy stubborn fat with these circuits, pushing trough 4 rounds of each 3 exercise series. After you’ve completed your workout at home, feel free to cool down and stretch.So make sure you already have mastered the push-ups and squats before doing this exercise.This routine requires no equipment, and is completed with body weight.Stabilize your spine with your core, right back in.In between, you can do mobility workouts, resistance training, or complete rest instead.A pair of dumbbells (preferably lighter than you normally lift, due to higher reps and shorter rest periods).With no repeated exercises and standing moves only, this routine is great for anyone who enjoys variety. Although you can find HIIT workouts with dumbbells, kettlebells, or other equipment, all you need for this session is to roll out one of the best yoga mats for underfoot support. MadFit's workout has no repeats, so there are 20 exercises across the session. These trainers are purpose-driven to lead you to the best sweat of your life with their hard-hitting, 20-minute workouts. You don't need a gym to pump up, thanks to this workout and 20 minutes. This Class Is Only Available To Ultimate Access Pass Holders. Julius Yes, just like this squat with the twist.Despite this difference, HIIT affects your body in much the same way as conventional cardio, offering all of the same benefits.By the end of the interval, I should be feeling the burn!Have fun with today’s workout and let me know how many rounds you got in!You can use this workout when you're tight on time or when you want to tack on an extra burn to your regular session.The single-leg V-up is one of my favorite core exercises.This 20-minute HIIT session is designed to maximize fat loss by pushing your limits through high-intensity intervals.A 3 to 6 minute warm-up reduces knee and ankle stress and helps your workout feel smoother. Transitioning to pike push-ups with shoulder taps, you'll develop upper body strength and stability, emphasizing the shoulders and triceps. Each movement lasts for 45 seconds, followed by a 15-second rest, ensuring you maintain intensity while allowing for brief recovery. It's the end of January, and I hope everyone is still doing their home workouts! This exercise uses the large leg and butt muscles as well as the chest and core, just to name a few. Those large leg muscles, however, are the primary heavy hitter when it comes to calorie burn.The Burpee is a sick exercise that takes you from a plank or push up to a standing position with an optional jump. High intensity interval training (HIIT) provides cardio training, but can also help build muscle, which is a great bonus. Not only is this workout great for toning butt and thighs, it's also great for building endurance and burning fat. This HIIT workout video doesn't require any equipment at all, which means that you can do it anywhere (any time too!). With this workout, my goal was to design an efficient, thorough cardiovascular challenge in the form of HIIT, that especially targeted the large muscles of the lower body. Of the entire group of exercises, good work. Latoya All right, in both of these exercises, With the twist or the squat with the knee crunch, We'll twist our body to the left, We're gonna do a jump squat with a twist, okay? So for the first exercise of this set, Get the core nice and activated. But throughout the workout, Begin your personalized training by taking the assessment below. The first step to personalization is knowing how where you are in your current fitness journey. Since you now have a HIIT program you can tailor, we highly advise partnering it with a personalized calisthenics program to help you improve your strength, mobility, and flexibility. HIIT and calisthenics can be combined in a variety of ways, allowing for a challenging and effective workout every time. Overtraining can lead to fatigue, decreased performance, and increased risk of injury. This will provide the necessary energy and nutrients to support your HIIT workouts and promote muscle recovery. Continuing to focus on form and technique, rest and recovery is essential to maximizing the benefits of HIIT workouts. To maximize the effectiveness of any HIIT workout, it’s important to ensure proper form with each exercise. Jumping jacks are a classic bodyweight exercise that can easily be added to any HIIT circuit. Nike Training Club: Sign Up Today To truly maximize fat burn, maintain a high intensity throughout the workout. Feel free to modify the exercises or adjust the intensity based on your fitness level. Congratulations on completing the 20-minute fat burning HIIT workout! High knees are effective for improving leg strength, cardiovascular endurance, and core stability. It consists of a series of high intensity strength and cardio movements that target different muscle groups throughout the body. Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Aim to bring your knees up as high as possible. Alternate between knees, keeping a fast pace and pumping your arms as if you were running in place. Lift one knee up toward your chest while jumping off the other foot. You can use this workout when you're tight on time or when you want to tack an extra burn onto your regular session. A 3 to 6 minute warm-up reduces knee and ankle stress and helps your workout feel smoother. The result is a workout that feels intense, saves time, and works your whole body. Use it as a stand-alone workout, or tack it onto a quick HIIT cardio workout for a double burn. No matter your fitness level, these 10 workouts from Nike Training Club are easy to try now at-home, in the gym, or on the road. You'll work your body head to toe and hammer your heart rate in this high-intensity 45-minute session you can do right in your living room. Smoke your shoulders and blast your biceps and triceps with this simple and effective 20-minute upper-body workout. And then we'll go through that entire set of exercises For the next three exercises as well, all right? So for the last exercises of the group In that break, we'll show you the exercises coming up. And this is a high intensity workout, Hence, this training method might not be sustainable if a full-body HIIT workout is pursued in continuously high intensity.No matter your fitness level, these 10 workouts from Nike Training Club are easy to try now at-home, in the gym, or on the road.Kicking off the High Intensity 20-Minute Bodyweight HIIT Circuits is the High Kick, a fat-burning exercise that targets the lower body.When we started this workout,This is a full body workout, and it takes 20-Minutes per Round to complete.You don’t need a lot of time to burn fat and get fit.Alternatively, you can pick one of these fun exercises to do on your off days instead!– Short bursts of intense activity, followed by periods of rest (or light active recovery) To increase the intensity, add a jump at the end of the movement. Drop into a squat position and place your hands on the ground in front of you. Drive one knee toward your chest and then quickly switch legs, as if you were climbing a mountain. Repeat the entire sequence four times to total 20 minutes. Do each of the following exercises for the allotted time, moving quickly from one movement to the next. Such a big time saving means HIIT is more appealing than conventional cardio for many exercisers. However, the CDC also states that you can achieve similar benefits in less time with more intense workouts. I lower my body into a squat position, keeping my chest up and tailbone tucked. It’s a great way to burn fat, build lean muscle, and boost metabolism. Your entire body should be engaged; focus on using hip and core power to generate the force. By using a heavy kettlebell, I can target the entire body while burning calories and building muscle. This makes it an ideal workout for those who don’t have access to a gym or don’t have the budget for expensive gym equipment. For my minute full-body HIIT workout, I’m doing a Tabata-style sprint, without the need of any equipment. Plus, it’s a great way to get your body weight HIIT workout in a short amount of time! I’m going to take you through a quick, 20-minute HIIT workout that will challenge and strengthen your whole body. Continuing on with the benefits of HIIT, I want to emphasize how 20-minute HIIT bodyweight circuits are incredibly time efficient. It’s better to stop and take a break than to do an exercise incorrectly. In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able). You can repeat this workout for up to 3 Rounds Total. If you have a favorite exercise and a most challenging exercise let me know in the comments. Have fun with today’s workout and let me know how many rounds you got in! Squeeze your shoulder blades together and pull your elbows downward to lift your body upward as high as you can B. Do all your reps, and repeat, this time standing on your right leg. (Bend your left knee only as much as needed, and push your right leg back.) Return to the starting position. It wouldn't be the worst idea to don a multisport watch or a fitness tracker to keep your heart rate (and calorie burn) in check. If you like this workout, check out more of Flo's latest workouts on the FighCamp blog, including some of his most recent stuff, such as this 8-Minute Core Workout and this 15-Minute At-Home Stress-Reducing Workout. The only equipment you will need is your body, water, and a towel. You won't need any equipment for this T3-exclusive “Box ‘n Burn” shadowboxing follow-along workout Perform this workout twice a week on non-consecutive days to get the most out of your HIIT training! Try 20-minute HIIT bodyweight circuits to get the maximum metabolism boost! HIIT workouts can boost your metabolism for hours after the workout, helping you burn more calories throughout the day. With the right intensity and proper technique, you’ll be amazed at the results you can achieve in just 20 minutes. I decided to give it a try and was surprised by how much of a good workout I got in just 20 minutes. Bodyweight Squat Wrapping up this HIIT circuit workout, I’ve had an effective and efficient 20 minutes of fat-burning and muscle-building. With only a few exercises and minimal equipment required, this workout can easily be done anywhere and at any time. With a combination of cardio and strength training, this type of workout will maximize calorie burn and target all major muscle groups. Combined with other HIIT exercises, sit-ups are a great way to get a full-body workout and burn calories quickly. We like to end the workout every single time this way, So with foam rolling before your workouts, Last 10, nine, eight, we rest on the knees This HIIT workout will be performed tabata style which means we’ll be performing 4 sets of each exercise. You’re looking for a routine to get your heart rate up and burn calories without using any equipment? As well as discussing the advantages and benefits of HIIT, I’ve also got a tried-and-tested 20-minute HIIT workout for you to try. This point of view is supported by research on PubMed, which states time is a common barrier to exercise (1). During my time in the fitness industry, I’ve heard every conceivable reason for not exercising regularly. There are several exercises done in a plank, and a few of them are done right after the other. For one minute, I’m slamming a medicine ball to get an intense full-body HIIT workout. How many kettlebell swings can I complete in one minute to get a full-body HIIT workout? An effective full-body exercise, this HIIT move delivers maximum calorie burn! All right, so deep squats here and really twist across. So this is our last time going through this circuit. You want to bring your knee back over your hip. Get fit fast with this quick yet effective workout! Starting in a standing position, I lower into a squat, then place my hands on the ground. My 20-minute HIIT circuits offer a metabolism-boosting benefit. Let’s explore the amazing advantages of this type of workout. When you’re trying to reduce belly fat and lean out, working out longer isn’t always better. While getting, seeing, and feeling results is a fantastic way to stay motivated and disciplined in your training, it’s not always the most sustainable approach. Just think about it, regular resistance training requires at least 60 seconds rest in order for you to recover and begin your sets again. If you want to build strength and muscle, it’s best to do this in a separate session. We'll drive one knee up, nice and slow. For the last warm up exercise we'll drop it down. Okay, next we're going straight into some air squats. Really open up the body. Yes, so we will be working the entire body today. Nike Run Club Jumping jacks are one of the most popular calisthenic or bodyweight exercises around. Just three 25-minute workouts are all you need to hit the CDC’s recommendation of 75 minutes per week. In fact, the CDC suggests that just 75 minutes per week of high-intensity exercise is sufficient (2) for most adults. Use the links below to add this SWEAT workout to your calendar! Super intense non stop hiit portion then loved the glorious stretch afterwards. Love love love the deep stretches at the end..a treat for the body! Loved the full body weight tabatas. The 20 minute stretch was much needed and amazing! Have a look at Arnold Schwarzenegger's 20-minute workout for full-body gains. Some of the exercises (e.g. side-to-side prisoner squats) feel better in shoes. "This is still a high-intensity workout, so expect to sweat and burn lots of calories!" Strength Training Yeah it’s a little ironic considering what we do for work but we still have to fight other commitments and responsibilities to get in our own workouts. This type of workout is ideal for those who want to improve their overall fitness and save time. Pay attention to your body’s signals and adjust your workout intensity and frequency accordingly. This full-body move is an integral part of a HIIT routine, helping to improve strength, power, and endurance. Burpees are the second exercise in my 20-minute HIIT circuit. This exercise is a great way to get the heart rate up while building endurance and strength. To perform this exercise, I stand and run on the spot, making sure to keep my core engaged and feet firmly planted. Continuing my HIIT circuit, I move on to mountain climbers, an effective total-body exercise that gets my heart rate up. This routine requires no equipment, and is completed with body weight. This is a full body workout, and it takes 20-Minutes per Round to complete. Even though HIIT is a fantastic protocol to implement, it’s just one tool that can help you improve your fitness level. No pseudo science.No marketing ploys to get you started burning fat and improving your overall health and performance. Squats are one of the most functional exercises around. It’s certainly a lot easier than regular V-ups, which are a beast of a core exercise! Mountain climbers are a fast-paced exercise that works your arms, chest, shoulders, legs, and core. For example, after 5 minutes of an exercise-rest cycle, you can take a one-minute rest or even longer before doing another round of HIIT. Bodyweight exercises seem to be the best option when implementing a HIIT workout so that exercise intensity can’t easily be abused, defeating the protocol’s purpose. This article will guide you through a 20-minute bodyweight HIIT workout. These 20-minute sessions can be done anywhere and are designed specifically to burn fat while improving your cardiovascular endurance. This 20-minute HIIT workout is an excellent way to enhance your metabolism and increase fat burning in a short period. This exercise is quite similar to squat jumps, but instead of using two legs at the same focus, lunges put more focus on one leg at a time for a more intense burn. Burpees, also known as a squat thrust, is a fun and effective exercise for HIIT if you have the necessary upper body strength for the exercise. In between, you can do mobility workouts, resistance training, or complete rest instead. Hence, this training method might not be sustainable if a full-body HIIT workout is pursued in continuously high intensity. However, HIIT provides the advantage of keeping the workout a fraction of the duration of the regular 30 minutes or more of steady-state cardio. In that case, 8 minutes will suffice, but if you want to burn more calories to help shed fat, extending your HIIT to 20 minutes will be ideal. A study has shown that 8 minutes can suffice to improve cardio and performance, but this might not be enough to lose fats (BUT then again, nutrition plays a significant role). A HIIT workout for women is one of the fastest ways to get fitter without spending hours exercising. The young bodybuilder is hoping to make his mark on the IFBB in March. A pair of dumbbells (preferably lighter than you normally lift, due to higher reps and shorter rest periods). For this workout, all you need for getting a great sweat is a pair of dumbbells and a jump rope. From increasing endurance to blasting calories to building lean muscle to gaining strength, consider the two a perfect pair. Each programme has been designed for specific results, so if you're hoping to build strength, get leaner or gain more power, you'll know what to expect. Whether you use a full gym or are training from the comfort of your home, there's a routine that'll fit you and your schedule so that you can reach your goals. With NTC, you get access to 4–6-week training plans. Start training with a personal plan that guides you while adjusting to your progress, schedule and other activities. You could choose to focus on particular muscle groups, or work on improving overall endurance, mobility or strength – the choice is yours. Exercise 1: Jumping Jacks The 20-minute fat burning HIIT workout is a quick and effective way to get your heart rate up and boost your metabolism. This high intensity interval training (HIIT) routine is designed to help you burn calories, build strength, and get your heart pumping. Welcome to the 20-minute fat burning HIIT workout! This full-body routine combines high-intensity strength and cardio movements to help you melt away calories and build strength. This science-backed method is designed for maximum results in minimal time—perfect for boosting strength and burning fat. Again, keep that core nice and tight. Okay, keep tight, keep that core engaged. Right, keep those hips tucked, core tight. Get really deep in that squat Of the flow of the workout. Minute Cardio & Core Stability Workout - Challenge Day 3 This bodyweight blast sets you up for major fat burning potential in just half an hour. Your body needs time to repair itself in between tough workouts. HIIT focuses on short bursts of very high-intensity exercises followed by brief rest periods. Combining HIIT and calisthenics can create an intense 20-minute bodyweight workout. Building on my previous HIIT exercises, I’m adding the plank to push-up to challenge my strength and up the intensity of my routine. And we hope to see you at the next workout. So this will just allow your body to relax. It got a lot of high intensity work today. Active rest exercises are even low-impact compared to the exercises above and much lower difficulty. High knees are perfect for HIIT since you can also lower the height if your fitness level doesn’t let you sustain the high intensity for now. So similar to squats, regular lunges should already be comfortable for you because the demand for the exercise might be too high your body is not yet prepared. Starting with a forward lunge, I’m kicking off the bodyweight HIIT circuit with an exercise that burns fat and builds muscle. This HIIT bodyweight circuit is a great way to get a full-body workout in just 20 minutes, anywhere. I’m going to discuss the benefits of bodyweight HIIT circuits and how you can use them to get an effective workout in just 20 minutes. One of the best benefits of a 20-minute HIIT bodyweight workout is that it requires no equipment. Exercises like burpees, split squats, kettlebell swings, ball slams, and sprints can all be completed in a 20-minute bodyweight HIIT workout. I should mention that pregnancy does increase your heart rate significantly, however, I think this workout would have packed a cardiovascular punch even if I wasn’t expecting. I desperately needed a break from my usual treadmill walks, so I decided to give fitness trainer Oliver Sjostrom’s recent “all-levels” HIIT workout a try. If cardio bores you to tears, this no-repeats HIIT workout will keep you on your toes For the last exercise (treadmill sprints), sprint for 20 seconds, rest for 10 seconds, sprint 20 seconds, and then rest 10 seconds again (a total of 60 seconds). However, the proper burpee form requires a push-up position before moving into a jump squat. Avoid doing push-ups, pull-ups, goblet squat, pistol squats. The primary purpose of utilizing HIIT is to increase cardiovascular activity, athletic performance, and weight loss. Follow these 14 effective tips for maximum recovery from a workout, so you don’t overtrain and drain yourself too soon. You’ll just need a yoga mat and a little bit of space for Sjostrom’s workout, which consists of 20 exercises done for 45 seconds each with 15 seconds of rest in between. For fitness enthusiasts who need a little cardio variety, HIIT (or high-intensity interval training) has long been a popular choice. Check out these eight amazing fat-burning intervals, the ultimate HIIT workout, and the 20-minute HIIT workout to target legs. With high-intensity interval training (HIIT) you can hit it hard and be done in just 20 minutes. Can you build muscle mass with bodyweight exercises? Now it’s time to perform the bonus move for 60 seconds, followed by another well-earned 60 second rest. You’ll have 20 minutes in the middle where you alternate back and forth between the working and rest phases. So I’ve been working to create a bodyweight HIIT workout that truly meets the HIIT criteria. There is also this Chris Hemsworth full-body workout that boosts strength, speed and power. With my own workload growing more and more demanding, I’ve got an increasing need for quick workouts that are well rounded and challenging. Join for free and start building and tracking your workouts, get support from other Fitness Blender members and more! Yes, you can lose weight with 30 minutes of HIIT. The main difference between HIIT (High-Intensity Interval Training) and circuit training is in their structure and intensity. This cycle is typically repeated several times within a workout session. Next up, hammer slams fire up your arms, shoulders, and core as you mimic the explosive movement of swinging a sledgehammer. And since I couldn't be bothered to get any weights from the garage, I opted for the below 20-minute low-impact routine. Utilizing all of the muscles causes this motion to be a monster of a calorie burner.Because these routines are so intense you will want to start slow and only use them once to twice a week. Nerd Fitness cuts through the fitness B.S. Never wonder where you should put your limited time, energy, and effort. I’d love to hear how this workout went for you and how else we can help! The whole point is “do a bit more than last time.” If doing just one circuit of the workout was really challenging, no big deal! In addition, done for high reps and a brisk pace, they provide an excellent cardio workout. Air squats are an accessible, effective, and safe way to develop your entire lower body. In fact, it’s almost impossible to get through a day without doing dozens of squats. Welcome to today’s full body HIIT workout with no equipment and no repeats. So take those five minutes extra, your body will thank you! Before any HIIT cardio workout, it’s always a good idea to do a warm-up. It has a ton of different workouts for all the areas of your body. With NTC, you get access to more than 200 free workouts across strength, endurance, yoga and mobility targeting your abs, arms, shoulders, glutes and legs. NTC is packed with video workouts, making it super easy for you to get your training in. With access to training plans and expert help, you can work on your fitness and strength knowing you're in good hands. With access to 200+ free workouts and targeted training programmes, the NTC App will support you every step of the way. For example, doing 30 seconds of exercise followed by 15 seconds rest. This article will look at what these workouts are and how you can get started with one of your own! Perfect for anyone looking to get a quick, effective workout without any equipment. Burpees are a total body exercise that works multiple muscle groups and elevates your heart rate.