10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes
Round 1: Cardio Blast
1. Cross Jacks
3. Russian Kicks
4. Lunge Jumps
5. High Knees
Round 2: Sculpted Arms, Shoulders and Back
1. Reverse Push-up
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up
Round 3: Toned Glutes and Legs
1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
Round 4: Tighter Core
1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jacks
*Be Sure to Cool Down
Tonight’s workout is an intense 20 minute interval workout. I broke this one up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout!
This is one that I will definitely be repeating. 🙂 It’s a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time.
I followed this workout by running a few easy paced miles. I am running my first half marathon on Saturday, so I am tapering back my mileage a bit this week so I will be rested.
My sister gave birth to a gorgeous baby girl yesterday. I was tired all day from the excitement (and staying up all night Saturday just in case the baby was born!) I am glad I made the effort to get in a hard workout today, because my energy was so much better afterward.
Now I am off to bed. Sleep is imperative to maximizing your health and fitness. Don’t skimp! 🙂
9 thoughts on “Full Body Sculpting: 20 Minute Fat Burn HIIT”
I tried out this type of workout yesterday – only changed a couple of exercises but stuck to four rounds of intervals. It was really great (dripping sweat just like you ;)) and I will definitely keep this in mind the next time I’m short on time for my workout 🙂
Oh my! What a workout! Thanks Melissa!
Great workout! I’m sweating soooo much, as it seems like I just out of a pool. 😀
p.s. sorry for bad english.
Hi from the Czech Republic 🙂 This was my second workout with you and I’ll definitely repeat it as well. Thanks for this great workout! Jana
This is just what I needed today!! I had lots to do, but I am utterly lost when I can’t get a workout in, so this workout was just tickety boo. I got nice and SWEATY lol. Thanks!!
Found your video on youtube and decided to try it out. OMG, I thought I was in pretty good shape… not quite. Had to pause several times to catch my breath. How did you come up with this routine? That’s a lot of diversity in 20 minutes. btw, burpees suck!
Awesome workout! Thank you! Could do without the husband’s commentary.
No way man, he’s awesome, just pretend he’s talking to you, he’s part of the team!
Great workout!! So much variety, kept me really interested. Thanks! It’s awesome to workout along with you!