20-Minute HIIT Workout that burns a ton of belly fat

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High-intensity interval training (HIIT) is a type of interval training where you do short periods of intense anaerobic exercise with recovery periods, until too exhausted to do more. The method can also be done with weights. HIIT sessions typically last under 20-30 minutes. HIIT burns a ton of calories for you and is ideal for burning belly fat and weight loss. 

What is the benefit of doing HIIT?

  • It’s efficient. HIIT is the ideal workout if you have a busy schedule. 
  • You’ll burn a ton of  fat. 
  • HIIT will  improve your cardiovascular health.
  • There’s no equipment needed.
  • You will lose weight, not muscle.
  • HIIT  increases your metabolism so you will burn calories for a longer time.
  • It’s challenging yet rewarding.

What to eat before a HIIT session

  • Bananas or apples.
  • Peanut butter on whole wheat toast.
  • Low-fat Greek yogurt topped with berries.

You’ll need a timer, so grab a stopwatch or your phone before you get started.

1 Plank 

Select a position and extend your whole body length. Use an exercise mat that will give you enough padding to be comfortable on all fours. 

  • Lie down with forearms on the floor and elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.
  • Your forearms should be parallel to each other. 
  • Press into your forearms and raise your toes so that your forearms and toes support your body. Your body should hover a few inches off the floor in a straight line from shoulders to feet.
  • Draw your abs toward your spine and tighten your glute muscles.
  • Look down the floor to keep your head  neutral, and breathe normally.
  • Hold for at least 30 seconds before lowering yourself to the floor.

Rest for 30 seconds

2 Lunges

  • Start by standing.
  • Take a big step forward with your left leg. 
  • Lower your body until your left knee is at a 90-degree angle. 
  • Push yourself upwards with your left foot. 
  • Once you’ve completed a lunge with your left leg, you can either switch sides and perform a lunge with your right leg,

Do it for 30 seconds and Rest for 30 Second

3 Steam Engine

  • Stand tall with feet shoulder-width apart. Place your hands behind your head with elbows in line with your shoulders. 
  • Raise your right knee up, simultaneously bring your left elbow toward your knee. Try to touch your elbow to your knee without bending over at your waist.
  • Reverse movement and repeat with opposite arm and leg.

Do it for 30 seconds and Rest for 30 Second

4 Side Plank

  • Lie on your right side with your legs straight and feet stacked on top of each other. Place your right elbow under your right shoulder supporting your body.
  • With your neck neutral, breathe out and brace your core.
  • Lift your hips off the mat so that you’re supporting your weight on your elbow . Your body should be in a straight line from your ankles to your head.
  • Hold this position for the duration of the exercise. Do it for 20 second 
  • Repeat on your left side.

Rest for 30 Second

5 Jumping Jacks

  • Stand up straight, hold your arms at your sides, and stand with your feet shoulder-width apart.
  • Jump and extend your arms overhead. 
  • Extend your legs.
  • Land in the starting position.
  • Repeat 
  • Do it for 1 minute

Rest for 30 Second

6 Crunches

  • Lie on your back on an exercise mat. 
  • Bend your knees so your feet are flat on the floor. 
  • Cross your arms in front of your chest. 
  • Lift your shoulder blades off of the mat with a smooth, controlled motion.Inhale, then exhale as you engage your ab muscles and raise your torso. Lift yourself just enough to raise your shoulder blades off of the floor. Once your shoulders are raised, pause and hold that position for 1 to 2 seconds

Do it for 30 Seconds and rest for 30 Seconds

7 Squats

  • Keep your feet on the ground slightly wider than shoulder-width. Straighten your back muscles.
  • Bend your knees. Keep your back straight in a neutral position throughout the exercise.
  • Lower yourself in a controlled manner. Look forward as you squat to help keep your form correct.
  • Repeat 

Do it for 30 Seconds then Rest for 30

8 Pushup 

  • Get down on the ground. Lay with your toes on the ground holding yourself up with your hands.
  • Raise yourself by pushing the ground away from you.
  • Repeat lowering and raising at a steady pace.

Do it for 30 seconds and Rest for 30 Second

9 Hip Raise

  • Rest your arms on the floor at your sides. 
  • Push your feet into the floor focusing on driving your heels down, and at the same time engage your glutes and back muscles to lift your hips up until they align with your shoulders and knees.

Do it for 30 seconds and Rest for 30 Second

10 High Knees

  • Stand tall with your feet about hip-to-shoulder-width apart.
  • Looking straight and engaging your core muscles.
  • Begin by bringing your right knee toward your chest, slightly above waist level. 
  • Quickly lower your right leg and left hand.
  • Repeat with your left leg and right hand.
  • Alternate your right and left leg for the desired time.

Do it for 30 seconds and Rest for 30 Second

This ends the one cycle of HIIT training. It will complete in 9 minutes. 

You can do 2 cycles for 18 minutes is easy and 3 cycles for 27 minutes is challenging but very rewarding.

So how much HIIT should I do?

 You should do 3 times a day for reaping cardiovascular benefits and losing excess body fat. Doing more can lead to injury or can tax your body.

You should do HIIT as per your fitness level since it’s taxing to your body if your fitness level is not good. You can easily overtrain your body leading to injury.

5 Signs of overtraining 

  • You’re fatigued. After a workout, you should feel like you have done work, but you should also feel energized. 
  • You’re sore for days. 
  • You can’t remember the last time you took a rest day.
  • You’re injured.
  • You’re dehydrated.

So it’s important to increase fitness by slowly increasing training level and resting. For weight loss it’s equally important to eat smartly to get nutrition your body needs to do highly challenging HIIT workouts.

Eating after HIIT

Strive to eat shortly after your HIIT session. Protein shakes are great because they are convenient on the go, and fast absorbing, meaning that your body gets all the nutrients it needs to repair and grow muscle when the protein synthesis process is at its peak.

By John Gurung

A former software developer who is now a blogging enthusiast. A true digital nomad.

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