20 Minute Calorie Torching Workout

Woman doing plank jacks during calorie torching workout.


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!


Client doing part of the 20 minute calorie torching 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 matfitness 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.


  • 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.


  • 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.

If you have questions about this workout, please post in the comments below. We’re happy to help!

If you need personalized guidance, check out our Health and Wellness Coaching or join us for a fitness retreat to jumpstart your healthy habits. - Margot

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*Disclaimer: You should always consult a physician before beginning any new fitness program. If you’re unsure of any of the movements in this blog post, please consult a fitness professional for proper implementation and form.