How to Burn Fat Fast In 20 Minutes or Less


Published: March 30, 2014

Looking to crank up your rate of fat burning? If so, you need to be paying attention to a form of training called high intensity interval training (HIIT). Of all the various ways that you could exercise out there, this is the form of training that will yield not only the best fitness improvements, but the best fat loss as well.

The main reason why HIIT is so good for fat burning purposes is because of what it will do to your metabolic rate. Most workout programs have you burning calories while you do them however after you’re finished, your metabolism returns back to baseline. With HIIT, you continue to burn calories for up to 48 hours after the workout is completed.

Did we mention that it only takes 15-20 minutes to complete? For those with a busy schedule who want fast results, it’s a win-win solution.

Let’s look at what HIIT is and how you can start including it in your own workout routine.

What Is HIIT

What you will be doing in this form of training is alternating between very intense bouts of an exercise with active rest periods that typically last about twice as long.

So for instance, you might do 30 seconds of very intense running and then after that, stop and do 60 seconds of walking.

You would then go on to repeat this process 5-10 times, totaling 15-20 minutes for the workout session. How long you choose to make each interval is your decision, however it’s best if you can keep it between 15-60 seconds in length for the work period and two to three times that length for the rest period, depending on your current physical conditioning level.

Be sure that you also add a five-minute warm-up and cool-down to the start and end of your HIIT workout to prepare the body for exercise and cool yourself down after you’re finished.

How To Set Up Your Own HIIT Workout

Now, to set up your own HIIT workout, you’ll want to select your mode of training. If doing this at home, chances are you won’t have a treadmill to hop on, so you can choose some basic bodyweight exercises instead.

These will help you get your heart rate up, push your body, and work your muscles all at once. The only rule that you need to satisfy for an exercise to be a good one for HIIT is that it works you to full capacity. If it does that, you’re set.


[RELATED]: A Leaner Body in 15 Minutes A Day

Below is an example of a HIIT circuit workout that should take roughly 12 minutes to complete. Do this three times per week, taking a day off between sessions and be prepared to see your rate of fat loss skyrocket.


Perform each exercise listed below for 30 seconds, marching in place for 60 seconds after you’ve completed it. Start with five minutes of light warm-up exercises such as arm and leg swings and finish with five minutes of stretching.

Mountain Climbers
Squat Jumps
Lunge Jumps
Running Knee Raises
Tuck Jumps

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