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.

• 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.

• 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 

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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.

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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.

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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 

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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

• 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

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