logo

Buy Olympia 2022 Tickets - Dec 15th-18th

Buy Now!
Jump to the routine

The 20-minute full-body HIIT workout to burn fat

Spike your heart rate and torch fat in less than half an hour.

Jump to the Routine
  • 20

  • 5

  • Yes

The 20-minute full-body HIIT workout to burn fat
milan2099 / Getty
The 20-minute full-body HIIT workout to burn fat
milan2099 / Getty

Who says every (or, really, any) gym visit needs to be an hours-long slog? With high-intensity interval training (HIIT) you can hit it hard and be done in just 20 minutes.

“This effective workout is designed to burn fat while building a lean, cut physique,” says Brynn Putnam, founder of NYC’s Refine Method, which specializes in HIIT. “By performing total-body exercises with challenging weights and minimal rest, you not only optimize your calorie burn during your workout, but also boost your metabolism for hours after.”

Directions

Complete all five exercises for 60 seconds each. For the last exercise (treadmill sprints), sprint for 20 seconds, rest for 10 seconds, sprint 20 seconds, and then rest 10 seconds again (a total of 60 seconds).

Complete four rounds in total with minimal rest between sets. You may rest one minute between rounds.

For more HIIT workouts

Check out these eight amazing fat-burning intervals, the ultimate HIIT workout, and the 20-minute HIIT workout to target legs.

 

Routine

Want a copy on the go?
Print

Today's Workout

The 20-minute full-body HIIT workout to burn fat (Do 4 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Split Squat to Press

Equipment
Barbell
Sets
1
Reps
60 sec.
Rest
10 sec.
Exercise 2 of 5

Burpee to Broad Jump

Equipment
Sets
1
Reps
60 sec.
Rest
10 sec.
Exercise 3 of 5

Kettlebell Swing

Equipment
Kettlebells
Sets
1
Reps
60 sec.
Rest
10 sec.
Exercise 4 of 5

Ball Slam

Equipment
Medicine Ball
Sets
1
Reps
60 sec.
Rest
10 sec.
Exercise 5 of 5

Sprint

Equipment
No Equipment
Sets
2
Reps
Tabata style: 20 sec. with 10 sec rest
Rest
10 sec.
See all of our tutorials