High intensity interval training is naturally intense but you can make exercises harder as you progress. If you’re brand-new to exercise or returning after a long layoff, start with easier cardio and light strength work. For a broader foundation, see our concise guide to healthy weight-loss basics before pushing intensity. The plank to push-ups is a high-intensity exercise that strengthens and tones upper body muscles https://health.mit.edu/sites/default/files/Physical_Fitness_101.pdf and increases endurance and mobility. HIIT is a type of workout where you work incredibly hard for a short amount of time and then indulge in some well-deserved rest in between intervals. Be sure to take the full amount of rest between each move.
See our simple bodyweight plan and weave intervals around those days. The Fitness Phantom is a database of hundreds of workout routines and exercises that are supported by ground experience, research journals, and fitness experts. To create the perfect do-anywhere workout, we enlisted ACE-certified personal trainer Niki Klasnic of SugarySixPack. If you check out her Instagram you can see her working out in her driveway, hallway, kitchen, and even the airport.
Build Muscle and Endurance
- Focus on form over intensity and avoid jumping exercises until you have a base amount of strength.
- Fit Simplify Resistance Loop Exercise BandsThis set of five resistance bands is an awesome gift under $25 for fitness lovers.
- Nicole is a certified Pilates and yoga instructor as well as a professional ballroom dancer, so you can rest assured she knows how to build strong, stable, and dynamic bodies.
- Modify effort, impact, and exercise choice to fit your context.
- It’s nicely cushioned and it offers plenty of support especially for any heel strikers reading this.
- Pair with strength training and plenty of easy movement.
Even if you don’t have any dumbbells you can still benefit from the workout. If you do want to use weights, then for reference Mikala https://goodmenproject.com/health/mad-muscles-app-review-honest-look-at-features-and-subscription/ is using 8lb weights, while her fellow trainer Sydney is using 10lb weights. If you have a set of the best adjustable dumbbells then you pick your weight as required for each move.
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This science-backed method is designed for maximum results in minimal time—perfect for boosting strength and burning fat. All you need is a set of dumbbells, and having a few different weights nearby will help you adjust as needed. You may also want to keep a chair, box, or bench close for a few optional modifications. By incorporating bodyweight exercises or resistance training, you can strengthen and tone your body while boosting endurance. Beginners benefit from a base of easy cardio and simple strength work, then short HIIT sets on low-impact modalities. Start with 1–2 HIIT days, moderate intensity, and equal rest.
Min HIIT Workout for Beginners
It engages multiple muscles simultaneously, from the arms and shoulders to the chest and core. A high-knees is a great aerobic exercise that engages all the muscles of your legs as well as activates the core. The mountain climber strengthens the abdominal muscles, burn decent calories, and increases endurance. In this article, I’ve shared the 20 best exercises and a weekly 30-minute full-body HIIT workout routine to help you promote your health and improve your shape. If you’re looking for an easy-to-follow and effective weekly HIIT workout plan that you can do at home without equipment, you’ve come to the right place.
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It strengthens the legs and core and helps improve muscle coordination. Sit-out engages multiple muscle groups simultaneously, from legs and shoulders, and helps increase strength, balance, speed, and endurance and burn plenty of calories in a quick time. HIIT is the acronym for high-intensity interval training, where exercises are performed at high intensity for a mad muscles specific time, followed by a short interval period. Start with some light cardio and dynamic stretching.
Q: What is the best time of day to do a 20-minute HIIT workout?
Body Project’s YouTube workouts are gentle on your joints but still challenging to keep your body moving and mind motivated. The channel has both cardio and resistance training classes, so you have a variety of options. Long before costly virtual gym memberships became the norm, YouTube workouts were one of the original ways to stream fitness classes. And the platform still has a host of excellent options from certified professionals across a variety of modalities.
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Move with Nicole solves your problems with her library of Pilates and yoga classes that are true to both practices. This core-focused, high-intensity move also activates your shoulders, arms, and legs. There are several exercises done in a plank, and a few of them are done right after the other.
The Ultimate 20-Minute HIIT Workout for Maximum Fat Loss and Strength
Yes—if intensity is appropriate and weekly habits support a small calorie deficit. Two to three 20-minute HIIT sessions, plus strength training and daily movement, can drive steady fat loss. Nutrition quality and consistency determine outcomes more than squeezing in extra intervals. When your goal is to shed a lot of calories while improving strength and balance, you should perform reverse lunges kick.
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If you’re weighing HIIT against steady cardio, our quick comparison of HIIT and steady-state explains benefits and when to use each. 3) Cool-down (2–3 minutes)Easy movement until breathing normalizes. Add gentle calf, hip-flexor, and chest stretches if tight. The reason this HIIT session is so effective is how it combines strength and cardio. All six exercises counts as one round; do four rounds.
Short on time? Try this quick 15 minute full-body burner!
High-intensity interval training (HIIT) compresses meaningful cardio into brief sessions that fit real schedules. Done well, 20 minutes is enough to improve fitness, raise weekly energy burn, and support weight loss—without leaving you drained for the rest of the day. This guide explains how HIIT promotes fat loss, how to structure a 20-minute session, and how to adapt plans for home or gym. You’ll also find weekly templates, safety adjustments, and clear expectations for results. If you’re building a broader routine, see our balanced overview of exercise choices for weight loss to combine strength, cardio, and daily movement. Exercise Daily – Are you short on time but still want to get a killer workout in?
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