20 Minute HIIT: Full Body Fat Burning


Hi Everyone!

Are you ready for today’s 20 Minute HIIT Workout? This is a full body workout that will keep your heart rate up, and your body burning fat during and after the workout.

This workout uses 20 different exercise moves. You will have 10-seconds of rest in between each exercise. Remember to always push yourself. You want to get in as many reps as you can during each 50-second interval.

My allergies are going crazy right now, so I was feeling very tired during this workout. At times I really struggled to push myself, but I kept going. Remember, if you need to take a break that’s okay! Just get right back into it as soon as you are ready.

Have fun with today’s workout!


Set your interval timer for 20 rounds of 10/50.

  1.  Burpee
  2.  Leg Scissor Abs
  3. Chair Taps
  4. Superman
  5. High Knees
  6. Walking Pushups
  7. Jumping Jacks
  8. Side Plank Abs (right)
  9. Surfer Jumps
  10. Side Plank Abs (left)
  11. Forearm Plank Leg Jump
  12. Double Kick Back (right)
  13. Lunge Jumps
  14. Double Kick Back (left)
  15. Mountain Climbers
  16. Down Dog Pushup
  17. Single Leg Lateral Jump (right)
  18. Pendulum Leg Swing with Chair
  19. Single Leg Lateral Jump (left)
  20. Pump Handle Abs

Repeat 1-3X


8 thoughts on “20 Minute HIIT: Full Body Fat Burning

  1. Anonymous

    Doing this when I get home! I been working out with you for a while and I love it! I don’t eat that good all the time so I started the 21 day fix and I love it. It has got me on the track of eating good food and the right amount. I can see my core and thats great:) I do teach cardio kick and bootcamp classes and with all my hard work I do I was getting mad that I would just lose it by eating unhelathy. Now I’m back on track and I think I might stay using the 21 day container just to keep be on track

  2. Anonymous

    Love the work out it was hard because of my cold but made it through it just not so hard push my self and still sweating . I will have to do it again when am feeling better

  3. Kira

    I’m following your 12-week bikini competition workouts and the link isn’t working. I just finished my workout today and wanted to see what my workout will be tomorrow but the link is no longer working. I hope it’s sorted out for tomorrow! Thanks for all your great workouts, it’s exactly what I need to get back in shape!

  4. Amanda

    Melissa I absolutely love your website. Thank you so much for all you do. I was wondering if you could give your thoughts on protein and supplements. Thank you.

  5. Anonymous

    Great workout! Can you tell us how many calories you burn during your workouts? You used to do that on your older workouts.

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