Woman doing plank jacks during calorie torching workout.

BURN MAXIMUM CALORIES IN 20 MINUTES

We love HIIT workouts during our fitness retreats. They’re a great way to burn calories, challenge the body and experience new movements in a workout. Plus, this style of working out is perfect for those who don’t have a lot of time in general or done’t like spending a ton of time working out.

Ready to torch calories, tone your body and sweat it out? Burn baby, burn with this 20 minute full body HIIT workout. The great thing about this workout is you don’t need any equipment and you don’t need a lot of space. It’s easy to do anywhere, anytime. Whether you’re on vacation, traveling for work or just want to take this workout to your gym or local park, it’s easily translatable to whatever environment you’re in.

Why do HIIT workouts burn a ton of calories in a short period of time? Not only are you working at 100% during your intervals which means you’re burning calories at a high rate, but you’ll burn calories at a faster rate AFTER the workout is over. EPOC (excess post exercise oxygen consumption) means that your body will be burning at a faster rate for a minutes to hours after your workout is over to pay back the oxygen debt you subjected yourself to during the workout. You’ll reap the benefits of HIIT workouts two fold. As stated earlier, they’re a great way to get in a intense workout in a short period of time.

Make sure to work at 100% though (fitness levels will vary at 100% – please work at your level) in order to truly reap the rewards of calorie torching during and after your HIIT fitness routine!

20 MINUTE HIIT WORKOUT

This is a tabata style HIIT workout. If you’re not familiar with Tabata, the format is 20 seconds of intense work followed by 10 seconds of rest 8 times. The total time for one tabata equals 4 minutes.

What You Need: A yoga mat, fitness mat and water bottle are all you need. You may want a sweat towel if preferred as well.

Warm Up

A short warm up of 2 – 5 minutes should be performed prior to beginning this workout. Your warm up may be more or less depending on your body and your personal needs. You should feel your heart rate rising and feel like you’re body is getting warmer by the conclusion of your warm up. Walking at a brisk pace, jogging, foam rollingand dynamic flexibility are all great ways to warm up.

The Movements

Please work at your own fitness level. The point is to work as intensely as you can with good form during the 20 second intervals. Do not compromise form for speed in any case.

SEQUENCE 1

Power Jacks – 20 Seconds
Rest – 10 Seconds
Push Ups – 20 Seconds
Rest – 10 Seconds
Burpee Tucks (only the jump back, jump forward part) – 20 Seconds
Rest – 10 Seconds
Floor Dips (or dips on bench) – 20 Seconds
Rest – 10 Seconds

*Repeat Above Sequence 2x. Rest after each circuit as needed.

SEQUENCE 2

Skaters – 20 Seconds
Rest – 10 Seconds
Plank Jacks – 20 Seconds
Rest – 10 Seconds
Bodyweight Rows (TRX rows or cable rows can be substituted) – 20 Seconds
Rest – 10 Seconds
Jump Squats – 20 Seconds
Rest – 10 Seconds

*Repeat sequence 2x. Rest in between circuits as needed.

Warm Down

Cool down and/or stretch as much as needed. Please spend as much time warming down, stretching or foam rolling as needed for your body.

MEET YOUR NEW WORKOUT PARTNER

30 Done for You Bodyweight Workouts: A diverse collection of workouts tailored for at home, on the go, in the gym, or on vacation, including:

Important Tips: Essential advice to make the most of your workouts.

Specific Exercise Tips

Motivation Tips: Strategies to keep you motivated and on track, even when you’re far from your usual routine.

Build Your Own: Build your own workout how to guide:

Sample Weekly Workout Structure + Planned Workouts: Not sure how to structure your week with bodyweight workouts, cardio and more? No need to guess. We’ve provided a sample week schedule plus the workouts to go along with it.

Monthly Planner/Tracker - Easily plan out which workouts you want to do for the month or keep track of the workouts you’ve completed. Type directly into the planner from your computer or mobile device. No need to print.

Need-to-Know Information: Practical advice for planning your workouts around your vacation schedule.

GET STARTED NOW: THE BODYWEIGHT WORKOUT GUIDE