The 20-Minute HIIT Workout That Burns 400 Calories

This 20-minute HIIT workout requires no equipment and can be performed in your living room, backyard, or local park. It's structured as 30 seconds of work followed by 15 seconds of rest for each exercise, completing 4 rounds of 5 exercises. Total calories burned depends on body weight and intensity, but most people burn 300-450 calories.

The workout: Jump squats (explosive, full depth), burpees (full push-up at the bottom), high knees (drive knees to chest), push-up to mountain climber (3 push-ups then 6 mountain climbers), and squat to lateral jump (squat then jump laterally). These exercises hit every major muscle group while keeping heart rate elevated throughout.

Warm up with 2 minutes of light jogging in place and dynamic stretches before beginning. Cool down with 3-5 minutes of walking and static stretching. Perform this workout 2-3 times per week with at least one rest day between sessions. Progress by reducing rest periods (from 15 to 10 seconds), adding a fifth round, or increasing exercise difficulty. Track your heart rate if you have a fitness watch - aim to reach 80-90% of maximum heart rate during work intervals for optimal fat burning.