20 MINUTE HIIT BLAST
JDP PT Manager Matt Williams gives you the ultimate 20 MINUTE HIIT BLAST designed to burn body fat and tone your muscles. This workout enables you to burn a very high number of calories in minimal time – just twenty minutes!! No excuses. Everybody’s got time for that.
WHAT IS 20 MINUTE HIIT BLAST??
“I have designed this 20 MINUTE HIIT BLAST workout for anybody who is short on time, short on space and looking to burn away stubborn body fat” says PT manager and HIIT specialist Matt. “The best part about this at home HIIT workout“ says Matt “is that the benefits extend far beyond that third of an hour where you are actually exercising”. High intensity interval training is popular because it actually ends up revving up your metabolism so that you burn calories at an elevated rate for hours after your sweat session is finished. Who doesn’t want maximum gains for minimum time given?!
However there is a catch. HIIT exercises are those that require merciless, full-blown effort. If your not giving 100% during your working sets then you won’t reap the HIIT rewards. They are exercises that are so demanding on your cardiovascular system that just a few rounds of twenty second intervals make you feel like you’ve been running for the last hour.
HAVE YOU TRIED THE ULTIME HOME HIIT WORKOUT?
A HIIT workout is extremely effective for fat and/or weight loss, because of the metabolic disturbance that it causes. When you rattle your body’s systems with such an intense output of exertion, it takes time for it to re-regulate itself and return to it’s normal rate of energy expenditure. What this means is that even though you only busted your butt for a short time, your body will keep burning fuel as though you are still working out.
HOW TO DO 20 MINUTE HIIT BLAST??
“The beauty of 20 MINUTE HIIT BLAST is that it’s very simple to do and can be literally everywhere” says Matt. Have a look at the structure below and any questions you have then send them across to Matt. The beauty of this structure is that you can replace any of the exercises with your own favourite moves to give you a structure that you can use constantly.
5 Minute Cardio Warm Up
• 60 Seconds High Knees
• 60 Seconds Stutter Steps
• 60 Seconds Bunny Hops
• 30 Seconds Prone T Rotations
• 30 Seconds Lunges with Toe Taps
• 60 Seconds Jumping Jacks
10 Minute HIIT Workout
In each round, you will be doing twenty seconds “On”, and 10 seconds “Off”, twice, for each exercise. There are two groups of each exercise per round. Make sense? It sounds a lot more complicated than it is.
You will do two four-minute rounds of butt busting high intensity exercise, with a full two minutes Active Rest in between. The Active Rest is just that – active. Don’t let yourself sit down, and don’t lie down. Instead, do whatever kind of movement your energy stores allow. For example, if you are feeling beat, just pace around the room or march in place slowly. If on the other hand you feel as though you have plenty of energy left, do jumping jacks, lateral jumps, or even jumping lunges, if you really want to push yourself and kick up the fat burn.
5 Minutes Cool Down & Stretch; 60 Seconds of each
• Prone T Rotations
• Hip Flexor Stretch
• Quad Stretch
• Shoulder Stretch
• Wall Chest Stretches
How many calories does the 20 MINUTE HIIT BLAST workout actually burn?
Depending on your intensity (actual exertion of effort), weight, height, and gender, you can expect to burn between 8 and 15 calories a minute doing this 20 MINUTE HIIT BLAST routine. That’s a whooping 168 – 315 calories for just twenty minutes of effort.
That estimation doesn’t even take into account the elevated calorie burn that you will have for the next 24-48 hours.
High intensity interval training is a great option for when you are too busy for a full workout. The best way to use HIIT is in combination with regular endurance cardio. For example, on the days of the week when you don’t have a full hour to exercise, do a quick routine like this one. When you have a little extra space in your schedule, do 30-60 minutes of lower impact, sustained cardio such as light jogging, exercise bike, swimming, or even walking.
HEADING TO THE GYM? TRY OUR HIIT ROWING WORKOUT.
Make sure that you drink plenty of water after this workout so that you don’t end up dehydrated. Also remember to be kind to your body nutritionally after a workout like this one – the last thing you want to do after making your body work so hard is to eat junk food! Why not check out our ULTIMATE GUIDE TO FITNESS FOOD FOR INSPIRATION.