Super Simple 20 Minute HIIT Workout

Do you want to burn calories quickly, without a ton of equipment? Then you need to do a High Intensity Interval Training workout, or a HIIT workout. This quick HIIT workout can get you in great shape in no time.

The Workout

Start with five minutes of warming up. Anything that gets your blood flowing is a good warm-up. Jumping jacks, jogging in place, and jumping rope are good choices. You can even dance to warm-up.

The workout is so simple that it only uses two exercises: squat jumps and full burpees. When you do either exercise, the right form is important.

For squat jumps, place your feet shoulder-width apart. Go down into a squat position, keeping proper form. Tightening your core, explode up. Your feet should leave the ground completely. Land with your knees bent, as quietly as possible. Don’t rest in between jumps; try to explode back up as soon as you land.


When you do full burpees, start with your feet hip-width apart and your hands at your side. As you go down into a squat, put your hands on the floor in front of your feet. Kick your legs backwards, assuming a push-up position. Lower yourself down so that your chest hits the floor. Without resting, push your chest off of the floor. Kick your legs forward and jump up. Your feet should leave the floor, and you should lift your hands up in the air as you jump. Land back in a squat position.


Round 1: Squat Jumps and Full Burpees

Do 20 seconds of squat jumps, then rest for ten seconds. Repeat the exercise once more.

Do 20 seconds of full burpees, then rest for ten seconds. Repeat the exercise once more.

Go back to the squat jumps, doing the exercise for 20 seconds, resting for ten, and repeating it once again. Then go back to full burpees. Do them for 20 seconds, rest for ten, and repeat once again.

Take two minutes for “active rest.” During this time, stay moving. Jog in place or do jumping jacks, but don’t sit down. It’s critical that you keep your heart rate from dropping too low.

Round 2: Squat Jumps and Burpees

Repeat the first round, following the same format with the squat jumps and full burpees. Finish up with two minutes of active rest.

Cool Down:

Once you’ve finished your two minutes of active rest, it’s time to start stretching. Spend about 30 seconds stretching out your legs. It may be tempting to skip this part, but don’t. If you don’t stretch, your body will punish you with extreme soreness.

With such a short and simple workout, you have no excuse for skipping it. Doing this workout a few times a week will improve your cardio and tone your legs.

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