Lightly grip the calf or thigh of the leg pointing up at the ceiling (where you place your hand will depend on your flexibility) and perform a double pulse. 2021 21:04. 3. The HIIT session involved 10 rounds of 60-second intervals on a stationary bike at roughly 90% maximum heart rate, with 60 seconds of active recovery between each round. The 20 minute treadmill HIIT workout is perfect for the busy working person. Then, move to the next exercise. HIIT vs Running – The Good The Bad And The Ugly . Today’s 20 minute full body HIIT workout includes 10 different dumbbell exercises that you can perform from home or the gym. During the actual HIIT part of the workout, a person likely burns more along the lines of 12-16 calories a minute”. This full-body HIIT workout will torch calories and fat while strengthening your entire body. Alternating between periods of hard work and short periods of rest is an extremely time-effective way to burn calories, according to a March 2014 study in Applied Physiology, Nutrition and Metabolism.To test the calorie-burning potential of this type of workout, the American Council on Exercise put together their own 20-minute Tabata Workout Protocol.In just 20 minutes, they discovered that participants burned between 240–360 calories… diagnosis or treatment. Your inner thighs should be touching. Class FitSugar. In the full twenty minutes of this routine, a person could burn between 9-13 calories a minutes. Expiring soon! Leaf Group Ltd. Jump or walk back to high-plank position and perform one push up. It only takes 20 minutes so is perfect if you're short on time. December 29, 2020. Benefits Of HIIT. In addition to toning those muscles, 20-minute HIIT-style workouts have been found to boost your memory by increasing the protein, BDNF, that helps brain cells grow and function properly. For example, one small study in the February 2014 issue of Applied Physiology Nutrition and Metabolism found a 20-minute HIIT session burned just as many calories over a 24-hour period as a 50-minute steady-state session. Burpees: Squat and place both hands down on the floor. Alternating knee strikes. Jump or walk the legs back into the elevated quadruped position. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Engage your core and exhale as you lift your head and upper back off the floor. "These benefits include improved fat metabolism and the potential for increased excess post-exercise oxygen consumption," she says. Change legs and perform a double pulse with the other leg, alternating between legs. When set #1 is complete, move on to set #2. Workouts can last from as little as 4 minutes all the way up to 30 minutes, sometimes more. As you squat down, raise your arms out front of you. HIIT WORKOUT WITH WEIGHTS // Visit: https://www.heatherrobertson.com . Immediately jump up, swinging your arms up toward the ceiling. Plus, this 20-minute high-intensity workout also helps blast belly fat and burns more calories in less time than steady-state cardio. 1. HIIT burns calories and fat, increases metabolism and requires only about 20 minutes for a powerful and efficient workout. Keep the intensity high during the 45 seconds of work to burn calories fast but focus on proper form to improve strength and mobility. Land softly on the balls of your feet with knees bent. Expires soon! Clear a space that allows you to jump side-to-side without running into anything. All Rights Reserved. , Is it ever okay for your knees to extend beyond your toes while doing squats or lunges? Copyright© The American Council on Exercise. Sara Lindberg, B.S., M.Ed., is a freelance writer focusing on health and fitness. 5. Pin and Read Later. Lie on your back on a yoga mat. By performing quick bursts of high-intensity movements with all-out effort, followed by short periods of rest, you can torch calories and sculpt lean muscles in a relatively short amount of time. and ... By minimizing or eliminating downtime in a workout, HIIT is effective, and popular, for supporting weight loss goals. Find Stephanie on Facebook at Stephanie Thielen Fitness, LLC. This workout includes two sets of three exercises repeated four times in row. In my opinion, if your HIIT workout lasts more than 30-minutes, you’re probably not working hard enough or doing a true HIIT workout. Plus 4 … Her work is published in LIVESTRONG, Men's Health, Runner's World, Bicycling Magazine, SheKnows, Healthline, Active.com, HealthyWay, Yahoo Health, Bodybuilding.com, and many more. 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