If you want to add both cardio and strength fast in your training plan, this 20-minute high-intensity interval training (HIIT) workout is a good choice — it is not necessary to use any tools. The workout is mainly focused on the main areas such as calorie burning, endurance and muscle power which are developed through the use of one’s own body weight.
Set up in a time-based form of 45 seconds of exercise followed by 15 seconds of rest, the workout contains 20 exercises performed once only and has no repeating. It is composed of high-energy cardio parts and tasks of being fit the whole body that are fun and challenging for your legs, core, arms, and glutes — all at the same time.
Even though it is a perfect sweat-breaking alternative for busy people, just remember not to be misled by the fact that it increases the level of the intensity from cycle to cycle and challenges your heart and muscles right from the very first series.
A No-Repeat HIIT Routine That Really Keeps Changing
One of the biggest advantages of this layout is the lack of repetition. Every new move requires your full attention and energy, thus, it is both mentally and physically rewarding. You will move smoothly from jump squats to plank variations, lunges, push-up combos, and core stabilizers—all of which are aimed at challenging numerous muscle groups simultaneously.
This kind of workout pattern keeps the body in a state of uncertainty. This is an important factor in removing the plateaus and staying on top of your progress. It is also this kind of a workout that is responsible for the so-called afterburn effect, where the body keeps burning fat a long time after the workout has been completed.
Benefits of This 20-Minute Routine
The post-workout stage allows you to accomplish the important tasks of doing cool-down exercises, rehydrating with liquids, and stretching the tired muscles, but these activities do not have to be boring, slow, or static. You can easily nail down all these essentials in a quick and joyful walk, hop, or dance, enjoying the fresh air, and taking some good time for yourself.
Although the workout is short, it still manages to introduce numerous exercise varieties and deliver high intensity. Below are the exact features of the workout.
- Cardio endurance: You keep your heart rate up throughout almost the entire session.
- Muscular strength: A series of bodyweight exercises like squats, press-ups, and planks help the body gain complete control.
- Core activation: Practically every exercise integrates core contraction, which means improved body balance and posture.
- Functional conditioning: You will develop coordination, strength, and balance in muscle patterns which are used in real-world movements.
Moreover, it is suitable for those who are working out at home or are away from home, as it only requires no equipment, no setting up, and very little space.
Steps for Working Out
The sequence is very simple:
- Workout time: 20 minutes
- Structure: 45 seconds of effort / 15 seconds rest
- Equipment: None
- Estimated calorie burn: ~300 (depending on intensity)
You can do the workout barefoot or wear athletic shoes, on a mat or a hard but flat surface. It is advisable to have a timer app or be under the guidance of an instructor for pacing purposes.
In case you are not familiar with high-intensity workouts, follow the first few exercises at a reduced pace and concentrate on your form. If you are a professional trainee, go for more and higher movements of the body to ensure you achieve the expected results.
By doing this workout, it is clear that even a home gym can be unnecessary and that you can still accomplish a great fat burn and a metabolic explosion. Just allocate 20 minutes of your time and use true mind power and you can have it all.
If you are running short of time and need a workout that will give your muscles a break, you can consider giving this a go. If you are just stepping back into the routine of regular physical exercise or just finding ways to spice up your workout, this exercise will give you the perfect balance of difficulty and simplicity that you are looking for.
