You Can Do This 20-Minute HIIT Workout Anywhere and Burn Major Calories


If you’re looking for a way to stay fit, but you’re short on time and space, high-intensity interval training may be just what you need to get started. HIIT combines intense bursts of exercise with rest periods, allowing you to work out for shorter bouts, while still burning a huge amount of calories. It’s touted as one of the most effective workouts for weight loss. And you don’t need a ton of space or expensive equipment to do it.

To start, try this 20-minute HIIT workout, designed by Lyuda Bouzinova, an ACE-certified personal trainer, fitness nutrition specialist, and cofounder of Mission Lean. “If you keep the intensity high throughout the workout, you’ll also get your body into a state of EPOC (excess post-exercise oxygen consumption), also known as the afterburn effect,” she told POPSUGAR. “That means you’ve revved up your metabolism and you’ll be burning calories long after the workout is over.” Keep reading for the details.

20-Minute, No-Equipment HIIT Workout

Directions: Do the workout on an empty stomach, if you can — this will keep you light on your feet, and because you’re not exercising for an extended period of time, the energy already stored in your muscles will be sufficient. You’ll do a short warmup, followed by three sets of high-intensity moves that work the whole body. Do each of the exercises in the set back-to-back, with no rests in between, then take a short, two-minute break between sets. “These short breaks will ensure that your heart rate stays elevated and you are burning extra calories during your workout,” Lyuda said.


  • Burpees: 8 reps
  • Tricep dips: 15 reps
  • Snap jumps: 8 reps
  • Leg raises: 15 reps
  • Lunge jumps: 8 reps each side
  • Sumo squat: 15 reps

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