Chris Appleton
Writer and expert3 years ago
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
- None available
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.
Regression:- None shown on video
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.
- None shown
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
- None shown
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
Chris Appleton
Writer and expert
