20 Minute HIIT: Full Body Fat Burning & Cardio Burn Workout

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Hi Everyone!

Today’s workout is a 20-Minute HIIT, Full Body, Fat Burning workout. This is a great workout for building strength & getting a cardio burn at the same time. You can stick to one round, or repeat the workout to increase the intensity.

Last night, Jesse and I did an alternate 20-Minute workout, which I also posted below. I posted this one last week, but I wanted to post it as a workout option for today too. You can combine both workouts, or choose just one workout for today. When we repeated this workout I was able to get in significantly more reps per exercise than I did when I filmed the workout.

It’s always a good idea to keep track of your workouts & number of reps, because it can help you to see your fitness level improve. You can write down each move, and jot down the number of reps you get in during the rest period. The next time you repeat the workout you can try to get in even more reps! It’s a great way to track progress, and challenge yourself to push through the workout.

Which workout are you going to choose below?

Have fun today! Don’t forget to make healthy food choices, to go along with the positive workout choices you are making today. 🙂

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

Full Body HIIT Boot Camp: 20 Minutes

Set your timer for 15 Rounds of 30/50.
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise.

-Mountain Climbers
1. Lateral Burpee Row
-Mountain Climbers
2. Warrior Lunge Hop
-Mountain Climbers
3. Side Lunge Lift (right)
-Mountain Climbers
4. Side Lunge Lift (left)
-Mountain Climbers
5. Alternating Hip Thrust
-High Knees
6. Single Leg Frogger Pushup (right)
-High Knees
7. Single Leg Frogger Pushup (left)
-High Knees
8. Tricep Pushup (right)
-High Knees
9. Tricep Pushup (left)
-High Knees
10. Tricep Extension
11. Superman V-Up
12. Oblique V-Up (right)
13. Oblique V-Up (left)
14. Boat with Single Leg Lateral Knee Drop (right)
15. Boat with Single Leg Lateral Knee Drop (left)

Repeat 1-3X

6 thoughts on “20 Minute HIIT: Full Body Fat Burning & Cardio Burn Workout

  1. Ashley

    Hi Melissa & Jesse I love all of your workouts! Thank you so much for all the time and effort you put into creating your fitness blog & channel. By the way I LOVE LOVE LOVE that green mat! You have the best fitness equipment and clothing!!

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