Almost anyone, young or older, beginner or advanced. Just check with a doctor if you have heart issues, joint pain, or other chronic conditions. Do each exercise for 45 seconds, rest for 15 seconds. Below are a few resources to help you on your journey. If you want a more supported approach, check out my signature monthly workout plan SMASH Fit For Life. Or, if you just want to test the waters, my 6-Weeks to STRONG might be a better hit (it’s made for those just getting back to it!).
Warm-Up (2 Minutes)
If you can’t hold a standard plank for at least 45 seconds, https://goodmenproject.com/health/mad-muscles-app-review-honest-look-at-features-and-subscription/ you may need to take a mid-interval break or modify your form. 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. People love 20-minute HIIT Workouts because they fit into real life. It’s better to move slowly and do it right than to rush and risk pulling a muscle. In particular, simply going through the motions as fast as you can, will become ineffective quickly.
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- Okay, but what if you’re looking for both low-impact options because who wants the same type of activity every single day?
- The channel has both cardio and resistance training classes, so you have a variety of options.
- Cummings Houdyshell offers a variety of class styles, including upper- and lower-body, core and cardio, and full-body workouts.
- You’ll also find weekly templates, safety adjustments, and clear expectations for results.
- Just three 20-minute HIIT Workouts per week can give you noticeable results in about a month.
- Drink a glass before and after your session to stay fresh and prevent cramps.
A 20-minute HIIT workout is perfect for those who have limited time but still want to achieve maximum results. Pregnancy and Postpartum TV is the destination for prenatal workouts that focus on engaging the muscles that help you feel strong throughout every trimester and beyond. She offers a variety of barre workout programs to follow on her YouTube channel and https://madmuscles.en.uptodown.com/android full body content in addition to specified classes like glute focused work and core sessions. You can choose from no-equipment classes, as well as ones that incorporate resistance bands and light dumbbells. “Low-impact” doesn’t mean “easy,” so I wouldn’t ever classify this workout as a total breeze. 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.
How many calories does a 20-minute HIIT session burn?
If this guide helped you, consider sharing it with a friend. You’re welcome to follow us on Facebook or X for practical training ideas and weekly templates. Modify effort, impact, and exercise choice to fit your context.
Round 1: Full-Body HIIT Workout (7 Minutes)
And with the holidays right around the corner, we’re starting to feel like everything is moving in double time. With everything going on this time of the year, it can be hard to fit in a normal workout. The high intensity of a 20-minute HIIT workout causes your body to burn calories for hours after you finish. This afterburn effect, known as Excess Post-Exercise Oxygen Consumption (EPOC), helps you keep burning fat even while you rest.
Introduction: Burn Fat and Build Strength in Just 20 Minutes
You can find “videos online for 20-minute workouts to one hour that can be completed with any type of equipment or even bodyweight from your own home,” she says. You don’t need a gym, fancy equipment, or a full hour to get an effective full-body workout. With just four movements and a little intensity, this HIIT circuit delivers results you can feel. Save this routine for busy mornings, travel days, or whenever you want a powerful sweat session in under 30 minutes.
Instead, learn to slow it down and focus on engaging the muscles versus just doing. madmuscles reviews Our round-up of low-impact cardio highlights choices that keep intensity up while impact stays down. If you’re unsure how many hard days you can handle, this programming guide on rest-day planning shows how to balance stress and recovery.
Jumping Lunges
Before starting any fitness regimen, always consult with your healthcare provider. The great thing about HIIT is that you can work at whatever speed you’d like. If you’re regularly active and want a challenge, you can move quickly during each exercise. Just three 20-minute HIIT Workouts per week can give you noticeable results in about a month. Pair it with a healthy diet, and you’ll level up even faster. Rotate between different 20-minute HIIT Workouts to challenge different muscle groups and avoid boredom.
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All right, so deep squats here and really twist across. To get in a few more reps than you did on that last time. And we’ll return back to that second group of exercises. Remember one pushup, one tuck, all the way through. In that break, we’ll show you the exercises coming up.
The moves were all low-impact…
A quick jog, jumping jacks, or even high knees will get your body moving and ready for the intensity of the workout. Throughout the workout Mikala demonstrates easier variations of some exercises, so you can follow along with either her or Sydney, depending on your own fitness level. You can always start a set by doing Sydney’s version of the move, then swap to Mikala’s if you’re struggling towards the end of the 45-second work period. Along with strengthening muscles all over the body, this workout will boost your cardio fitness thanks to the HIIT sections where you move in time to the beat of music.
Sumo Squats
The strong lower legs help perform other high-intensity exercises effectively, such as jumping, lunging, and squatting. At nine months pregnant, I really appreciated keeping my feet on the floor the whole time. Most of us don’t have an hour a day to spend a the gym. But what if you could torch fat, boost energy, and tone your body in just 20 minutes? Yes, 20-minute HIIT Workouts are like espresso shots for your fitness. Whether you are chasing deadlines, toddlers, or both, you can still squeeze in these fast-paced routines without sacrificing results or your sanity.