Training

20 Minute HIIT Workout for Fat Loss

This HIIT workout for fat loss will have your heart rate sky-high in no time at all, helping your body to blast through those calories as you push yourself to your limits. No need for equipment – or even a lot of time – you just need a little dedication and drive to see you through this high-intensity home workout.

It’s over in 20 minutes too, so there really are no excuses. What are you waiting for?

1. Jump squat with pulse walk

  • Begin standing tall with your feet shoulder width apart.
  • Jump forward and land in a squat position.
  • Holding the squat, walk backward to the start position, creating a little pulse as you do so.
  • Jump forward to repeat the movement but start from the squat hold.

Regression:

  • To make this move easier, stand up to walk back to the start position.

2. Prisoner Walk

  • Start with your feet shoulder width apart and put your hands behind your head.
  • Drop into a squat position.
  • One leg at a time, drop your knees to the floor.
  • Return to the standing squat and hold the squat while repeating the move.

Regression:

  • Perform a standing bodyweight squat and hold your hands behind your head throughout.

3. Shadow Boxing – Outwards

  • Begin holding a stance with one foot forward
  • Begin punching forwards
  • Remain on your toes throughout 

Regression:

  • None available

4. Side Lunges

  • Start by standing tall with your feet parallel and shoulder-width apart. 
  • Your back should be straight and your weight on your heels. 
  • Take a big step to the side and keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight. 
  • Push back up and return to the starting position before repeating the opposite side.

For beginners: Holding a wide stance, slowly transition side to side into a side lunge.

Regression:

  • None shown on video

5. High Knees

  • Stand with your feet hip-width apart. 
  • Lift up your left knee to your chest.
  • Switch to lift your right knee to your chest.
  •  Continue the movement, alternating legs and moving at a sprinting or running pace.

Regression:

  • None shown

6. Jump Squats

  • Stand with feet shoulder width and knees slightly bent.
  • Bend your knees and sit into a full squat position.
  • Engage using the quads, glutes, and hamstrings, extend through the legs. 
  • Jump upwards off the floor.
  • Land softly into a squat and repeat the next jump.

7. Shadow Boxing – Upwards

  • Begin holding a stance with one foot forward
  • Begin punching upwards towards the sky
  • Remain on your toes throughout 

Regression:

  • None shown

8. Jumping Jacks

  • Stand upright with your legs together, arms at your sides.
  • Bend your knees slightly, and jump into the air.
  • As you jump, spread your legs to be just wider than shoulder-width apart. 
  • Stretch your arms out and over your head.
  • Jump back to the starting position and repeat

Regression:

  • Perform the movement at walking pace with a 1 second pause between each jump.

9. Burpee Tuck Jump

  • Begin standing tall with your feet shoulder width apart.
  • Hinge down at the hip and place your hands on the floor.
  • Kick your feet out to create a high press up position.
  • Drop the chest to the floor and return up to full press up hold.
  • Bring the legs back into the chest and stand back up.
  • On your way up, follow through into a jump and tuck the legs up towards the chest once you are at the top of the upwards movement
  • Exhale during this upwards movement
  • Fully place the legs back into the landing position and absorb the impact of the jump

Regression:

  • Don’t drop the chest to the floor on the burpee
  • Perform a normal upwards jump rather than a tuck jump

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



Chris Appleton

Chris Appleton

Writer and expert

Chris is an editor and a level 3 qualified Personal Trainer, with a BA honours degree in Sports Coaching and Development, and a level 3 qualification in Sports Nutrition. He has experience providing fitness classes and programs for beginners and advanced levels of clients and sports athletes. Chris is also a qualified football coach, delivering high-level goalkeeping and fitness training at a semi-professional level, with nutritional advice to help maintain optimal performance. His experience in the sports and fitness industry spans 15 years and is continuously looking to improve. In his spare time, Chris likes to dedicate it to his family while training in the gym.


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