20 Minute HIIT Workout

So what’s all the hype about “HIIT” (high intensity interval training)?  Is it really better than say, going for a 45-minute  steady-pace run, or stepping it out at Level 5 on the StairMaster?  And if so, then why?

High-Intensity Interval Training (HIIT) has taken the fitness world by storm, and for good reason. Whether you’re a busy professional, a parent juggling multiple responsibilities, or someone looking to maximize their workout efficiency, a 20 minute HIIT workout might be the perfect solution.

I’ll just get right to it… HIIT training has lots of benefits that steady-state training doesn’t.  First of all, it burns more calories and fat in the 24 hours after the workout than if you’d just gone for a 4-mile jog.  High-intensity training causes

What is HIIT and Why is it Effective?

HIIT, or High-Intensity Interval Training, involves short bursts of intense exercise followed by brief periods of rest or low-intensity activity. This method keeps your heart rate elevated, burns calories, and triggers the afterburn effect (known as EPOC – Excess Post-Exercise Oxygen Consumption). This means your body continues to burn calories long after your workout is over.

Compared to steady-state cardio like jogging or cycling at a moderate pace, HIIT offers several advantages:

1. More Calories Burned in Less Time: A 20-minute HIIT workout can burn more calories than a 45-minute steady-state workout.
2. Improved Cardiovascular Health: Studies show that just 2 weeks of HIIT can improve cardiovascular endurance as much as 6-8 weeks of steady-state training.
3. Fat Loss: HIIT targets fat stores more effectively, making it ideal for weight loss or maintenance.
4. Time Efficiency: With HIIT, you can achieve significant results in just 20 minutes, making it perfect for busy schedules.

The Science Behind HIIT

Research supports the effectiveness of HIIT. A 2011 study presented at the American College of Sports Medicine’s annual meeting found that participants who engaged in HIIT improved their cardiovascular endurance significantly faster than those who performed steady-state cardio. Additionally, HIIT has been shown to increase metabolic rate for up to 24 hours post-workout, leading to greater fat loss over time.

your body to activate repair systems that increase your caloric burn throughout the day.  This means you dip into your fat stores for the extra energy, and either lose weight (if needed), or have an easier time maintaining your weight.  That’s good news for everyone!

Second, you improve your fitness level faster, from any starting point… just 2 weeks of HIIT training improves your cardiovascular endurance as much as 6-8 weeks of steady-pace training, according to a 2011 study presented at the American College of Sports Medicine’s annual meeting.

And third, you can spend less than half the time on your workout than you used to!  Now if this isn’t the benefit that convinces you to try it, I reckon nothing will.  But when you think about the time crunch most of us have, the thought of exercising for 20 minutes instead of 45-60 is pretty appealing!

You don’t need a lot of equipment to do it, either.  This workout uses a kettle bell and jump rope, but if you don’t have them, just double up on the other exercises, or run in place.  It’s all good.  Each round of the workout will take you about 6-7 minutes to complete, and two to three rounds is enough.  Rest about 15-30 seconds between exercises, just enough for your heart rate to come down a bit, before starting the next exercise.  Then rest 1:30-2 minutes between rounds.

As always, check with your doctor before starting this or any exercise program, just to make sure your old ticker is good enough shape to begin.

Jump Rope: just like when you were a kid… don’t worry about messing up, just start again until you get 100 jumps.

Jumping Jacks: again, what we learned in primary school PE…  Ladies, if after having a few kids, this one isn’t good for you, move your legs front to back instead of side to side.

Burpees: from standing, squat down to place your hands on the ground by your feet.  Jump back to a pushup position.  Jump back to put your feet close to your hands.  Stand up and give one more little jump.  That’s one rep.

Kettle Bell Swing: Stand with your feet wider than hip width, toes slightly turned out.  Get some momentum with your kettle bell, swinging it back and forth between your legs.  Keep your weight in your heels and your back flat, not rounded.  Swing the kettle bell up just above your shoulder height, pushing your hips slightly forward to engage your glutes.

Wide-narrow squat jump: From a standing position, jump to a wide squat position, going down a bit, but not all the way to parallel.  Jump back to a narrow squat position with your feet close together.  This is one rep.

Run: can be jogging in place or sprinting down the street… up to you!

Cool-Down (2 Minutes)

After completing your rounds, spend 2 minutes cooling down to lower your heart rate and stretch your muscles.

• Standing Forward Fold: 30 seconds
• Quad Stretch: 30 seconds per leg
• Child’s Pose: 30 seconds

Tips for Success

1. Start Slow: If you’re new to HIIT, begin with 1-2 rounds and gradually increase as your fitness improves.
2. Focus on Form: Proper form prevents injuries and ensures you’re targeting the right muscles.
3. Stay Consistent: Aim to do this 20-minute HIIT workout 3-4 times per week for best results.
4. Listen to Your Body: If an exercise feels too intense, modify it or take a longer rest.

Why Choose a 20 Minute HIIT Workout?

In today’s fast-paced world, finding time to exercise can be challenging. A 20 minute HIIT workout offers a time-efficient solution that delivers real results. Whether your goal is fat loss, improved fitness, or simply maintaining a healthy lifestyle, HIIT is a versatile and effective option.

Final Thoughts

A 20-minute HIIT workout is more than just a quick fix – it’s a scientifically backed method to improve your health and fitness in less time. By incorporating HIIT into your routine, you can burn fat, boost endurance, and enjoy the benefits of a longer workout in just 20 minutes. So grab your jump rope, clear some space, and give this workout a try.

Have fun, friends, and let me know if you try it!