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The Perfect 20-Minute 3 Interval HIIT Workout You Can Squeeze in Anywhere For Maximum Gains

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HIIT workouts are still some of the most popular for one simple reason: they work! By performing quick bursts of high-intensity movements with all-out effort, followed by short periods of rest, you can torch calories and sculpt lean muscles in a relatively short amount of time.

One of the big benefits of HIIT is the ability to maximise caloric output during a shorter workout. It improves heart health, increases VO2 max and creates more of a post-exercise oxygen consumption or after burn effect, helping to burn more calories than moderate intensity exercise.

And they’re just as effective as longer workouts or steady-state cardio. A 20-minute HIIT workout can be as beneficial as a 40-minute moderate intensity workout. Depending on an individual’s fitness level these workouts have all shown to build strength, increase muscle mass and burn fat, too.

Interval 1

Perform all four moves below for 30 seconds. Repeat the circuit for three rounds total, then rest for 60 to 90 seconds before the second interval.

1: Reverse Lunge to Balance (Right Side)

How to:

  • Step your right foot back, bend knees and lower into a lunge, keeping left knee stacked over left ankle, right hip stacked over right knee.
  • Push through feet to stand back up and drive right knee toward chest, thigh parallel to the floor, foot flexed, opposite arm lifting at your side.
  • Lower back down to reverse lunge.

 

2: Jumping Jacks

How to:

  • Jump your legs wide, clapping your hands to meet overhead.
  • Jump your feet back together and bring your hands to your sides.

 

3: Reverse Lunge to Balance (Left Side)

How to:

  • Step your left foot back, bend knees and lower into a lunge, keeping left knee stacked over left ankle, left hip stacked over left knee.
  • Push through feet to stand back up and drive right knee toward chest, thigh parallel to the floor, foot flexed, opposite arm lifting at your side.
  • Lower back down to reverse lunge.

 

4: Jumping Jacks

How to:

  • Jump your legs wide, clapping your hands to meet overhead.
  • Jump your feet back together and bring your hands to your sides.

 

Interval 2

Perform a Tabata (20 seconds of work, followed by 10 seconds of rest) for both exercises. Repeat for a total of eight rounds, then rest for 60 to 80 seconds before the third interval.

1: Body-Weight Plank Row

How to:

  • Start in a high plank, hands under shoulders, core braced, legs extended behind you, balancing on balls of feet, body in a straight line from head to toes.
  • Squeezing shoulder blades together, bend left elbow and lift left hand to chest.
  • Lower hand back to floor and repeat with the right hand.

 

2: Knee Tuck Crunch

How to:

  • Sit on the floor.
  • Lie back until head, shoulder blades and upper back are just slightly off the ground, legs extended out in front of you and slightly lifted off the ground a couple inches, arm extended toward toes.
  • Bracing your core, sit up, bringing knees fully into chest, wrapping hands over them.
  • Slowly lower back down and repeat.

 

Interval 3

Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat for two rounds total.

1: T Push-Up

How to:

  • Start in a high plank, hands under shoulders, core braced, legs extended behind you, balancing on balls of feet, body in a straight line from head to toes.
  • Keeping your body in straight line, elbows close to sides, brace through core and bend elbows to lower chest towards floor.
  • Push back up.
  • Lift left arm off the ground and stretch toward ceiling as you open your body to the left side.
  • Come back to plank.
  • Repeat on the right side.

 

2: Fast Body-Weight Squat

How to:

  • Stand with feet a little wider than hip width apart, toes pointed slightly outward.
  • Pushing knees outward, bend knees to sit down and back into a squat, making sure that knees don’t track past ankles, heels stay flat on the floor.
  • Push through heels to stand back up.

 

3: Superman

How to:

  • Lie flat on the floor on your stomach, arms extended out in front of you, legs stretched out behind you, forehead on the ground.
  • Bracing through core, lift legs, arms, and chest slightly off the floor.
  • Hold for 40 seconds.
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