HIIT Workout — 20 minutes

What is HIIT?

High-Intensity Interval Training alternates short bursts of intense exercise with brief recovery periods.

Research-backed benefits:

• Burns 25-30% more calories than steady cardio
• Reduces visceral fat (belly fat)
• EPOC effect — burns calories 24 hrs post-workout
• Time-efficient — less than yoga or running

20-Minute Home Routine (no equipment)

Warm-up (3 min)

• Jumping jacks — 30 sec
• High knees — 30 sec
• Arm circles — 30 sec
• Walking in place + deep breaths — 1 min

Main set (15 min — 5 rounds × 3 min)

Each round: 40s work / 20s rest

Rotate exercises:

1. Burpees
2. Mountain climbers
3. Squat jumps
4. Push-ups
5. Plank to push-up

Cool-down (2 min)

• Walking in place
• Static stretches: hamstrings, quads, shoulders

Safety

• ⚠ Avoid if you have heart conditions or knee injuries
• Hydrate before + after (500ml minimum)
• Do 3x/week max — muscles need recovery
• Monitor heart rate — pause if >90% max