20 Minute HIIT Cardio Workouts



You don’t have to spend hours on exercise equipment to burn fat. For quicker (and less monotonous!) fat reduction, try one of these HIIT cardio programs.
  • Main Goal
    Lose Fat
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout20-30 minutes
  • Equipment Required
    Bodyweight, Kettle Bells, Other
  • Target GenderMale & Female
  • Recommended Supps
  • Workout Description

  • Are you fired up, ecstatic, and positively giddy to get on the treadmill and have another 45-minute walk?
    I didn’t believe that.
    Just a few terms that spring to me are mundane, monotonous, and mind-numbing. But you’ve read all the conventional blather about how, in order to burn body fat and ultimately get slim, you must toil away for hours each week on the elliptical, bike, or treadmill.
    Related Article: 6 Challenging Treadmill Exercises That Are Anything from Boring
    Surely there is a better approach. An improved method for burning fat while displaying your figure. And it exists.

    The term HIIT, or high-intensity interval training, may have come up before. What is it?


    It is a type of cardiovascular exercise that involves brief bursts of high-intensity work interspersed with rest periods. In particular exercises, each of these intervals is done a specific number of times. They’re short to moderate overall workout times increase excess post-exercise oxygen consumption, or EPOC, which enables you to continue burning calories after your session has ended.
    You thereby gain the advantages of:
    More intensive workouts
    A physical activity that keeps your attention
    shorter cardio workouts
    higher calorie burn following exercise
    Here are 5 distinct and distinctive HIIT cardio programs for quick fat reduction, each lasting 20 minutes. You’ll increase your effort and complete the task quickly!


  • 1. The Kettlebell Conditioner

  • Utilizethis circuit with just one kettlebell. Your stabilizers, core, and other inactive muscles will be working overtime as a result of the imbalance of the kettlebell as well as the fact that you will be battling the weight on one side of your body. This will then activate your cardiovascular system while also strengthening your muscles.


    Perform four to five rounds of 10 to 15 repetitions each, taking a minute to rest between rounds.


    Exercise Reps
    One-Arm Clean 10-15
    Double Arm Front Swing 10-15
    Goblet Squat 10-15
    One-Arm Overhead Press 10-15
    Reverse Lunge 10-15
    Floor Crunch 10-15

    Notes: Perform 10 to 15 repetitions of each single-limb exercise. Carry the kettlebell in the opposite arm from your stepping leg while you perform the reverse lunge. You can do the floor crunch as a conventional non-weighted crunch or with the kettlebell on your chest.

    2. The Outdoor Blazer

    Outside exercise is superior. Exercise in the open air, without having to wait for equipment, and anyplace. the practise of sprint intervals. By refusing the treadmill and its other monotonous and limiting pals, you’ll be able to benefit from genuine running drills that don’t involve pressing a button.


    Cardio Workout for Gym Rats in an Hour


    Every exercise, carry out one of the following sprint interval programmes, alternating if necessary:


    Run for 10 yards. Walk back to the starting point, run 20 yards, and then repeat. Hurry to each of the 50 10-yard markers. Aim for five rounds.

    Ten 30-yard sprints of alternate running backward, side shuffles, and running forwards must be completed.

    a specified number of bleacher runs, moving down to start each interval.

    3. The Nontraditional Burner

  • Cardio that burns fat need not be limited to running, bicycling, or rowing. Some unconventional approaches to losing weight are becoming commonplace. Sled pulls and pushes, kettlebell circuits and plyometric exercises are not only efficient, but they may also help you get through the standard forms of cardio without becoming too bored.


    Perform 3 to 4 rounds of the following circuit. Rest 2 minutes between each round.

    Exercise Reps
    Sled Push 10yds
    Kettlebell Front Swing 10-15
    Sled Pull 10yds
    Burpee 10-15
    Box Jump 10-15
    Push Up 10-15
    Hanging Leg Raise 10-15
  • Notes: Farmer’s walks and/or suitcase carry can be used as substitutes if your gym doesn’t have a sled. Jump squats and/or jump lunges can be used as a substitute for box jumps if you are unable to do them.

    4. The At-Home Fat Scorcher

    An at-home circuit may be your best option for a fat-loss workout if the equipment is an issue or you don’t subscribe to a gym. The truth is that your body weight is more than enough to give you wonderful exercise. You don’t really need anything special.
    Bodyweight exercise also develops genuine strength and muscle, enabling you to control your body in ways that weights and machines cannot.

    Perform 3 to 5 rounds of 10 to 15 reps of the following circuit. Rest 2 minutes between rounds.

    Exercise Reps
    Burpee 10-15
    Push Up 10-15
    Floor Crunch 10-15
    Squat Jump 10-15
    Bicycle Crunch 10-15
    Mountain Climber 10-15
    Reverse or Walking Lunge 10-15
    Short Distance Sprint 20yds
  • Notes: For lunges, mountain climbers, and bicycle crunches, repetitions are tallied for each limb. Pick a preset distance, such as 20 yards, for sprints. Perform 10 to 15 jumping jack repetitions if you can’t run because of space or weather restrictions.

    5. The Dueling Partner Punisher

    There are several benefits to training with someone else who is similarly goal-oriented. You are forced to follow a plan, you are required to go for reasons of accountability, you are more likely to be pushed throughout the workout, and you inject some friendly competitiveness among the group. You are considerably more likely to succeed if you have a committed training partner.

    The following exercise should be done in pairs. The first exercise will be performed by you initially, then the second exercise by your companion. Before going on to the next pair, you will each perform the two exercises alternately for three to five cycles without stopping. Depending on your degree of experience, either wait 30 seconds or don’t wait between pairings. Each exercise should be performed 10 to 15 times.

    Exercise Reps
    1a. Burpee with Jump 10-15
    1b. Bicycle Crunch 10-15
    2a. Box Jump 10-15
    2b. Push Up 10-15
    3a. One-Arm Kettlebell Clean & Press 10-15
    3b. Sled Push or Pull 10-15
    4a. Sprint 30yd
    4b. Kettlebell Front Swing 10-15

    Notes: Box jumps may be replaced with jump squats, any kettlebell exercise can be replaced with dumbbells, farmer’s walks or suitcase carry can be used in place of sled pushes and pulls, and sprints can be replaced with jumping jacks.

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