20 Minute BRUTAL HIIT Workout

Get an effective, fat-blasting workout even when you are short on time. This high-intensity interval training workout takes only 20 minutes to fit in a brutal, vigorous exercise in a short amount of time. A perfect HIIT workout to train your whole body right at home. 

20 Minute Brutal HIIT Workout

Keep reading to find the video for this HIIT Workout. 

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Short on time but big on desire to shred?

Sometimes you’ve just got a busy day. Don’t let lack of time excuse you from getting in a killer total-body shred.

HIIT workouts are a great way to train your whole body in a short amount of time. 

It might be easy to want to skip a workout day because you don’t feel like you have enough time to make it worthwhile.

Well, you don’t need to feel like you need an hour or more to get an effective workout, sometimes 20 minutes is all that is required for an efficient workout. 

You can always fit in at least 20 minutes of workout, and this one is brutal. 

The next 20 minutes of your life are going to burn as many calories out of you as possible. Buckle up for this one…

WHAT ARE HIIT WORKOUTS?

HIIT workouts are one of the new fitness trends over the past few years.

HIIT, or High Intensity Interval Training, is a workout technique where you go hard through quick, intense bursts of exercise with short rests in between. HIIT workouts keep your heart up the whole time and you give 100% effort during most of the workout. 

An example of a typical HIIT workout might have you perform burpees as many times as you can for 45 seconds, then have 15 seconds for rest, then move on to another exericse for 45 seconds, and so on.  You’ll find yourself completing burpees, jump squats, push ups, high knees, and more vigorous moves. 

High Intensity Interval Training workouts are often short, less than 30 minutes, so you can easily get in an energy-boosting, heart-pumping, fat-burning workout on a busy day. 

 

WHY ARE HIIT WORKOUTS EFFECTIVE? 

High intensity workouts are super effective and beneficial, especially when time is short. 

High Intensity Interval Workouts use short bursts of energy which require a lot of muscle mass and a tremendous amount of oxygen. This trains your body to adapt to vigorous exercise.

With HIIT workouts, you will be able to tolerate intense exercise better and your recovery will be improved in the future. You will have improved oxidative capacity of your muscles if you include HIIT workouts. This will help you have improved overall muscle fitness and endurance. 

You will burn a lot of calories during your workout, and because of the high level of intensity, HIIT workouts give you a metabolism boost after a vigorous workout. You’ll continue to burn calories as your body repairs and recovers throughout the day. 

Other benefits of HIIT workouts include: they are quick and convenient and great for traveling or an easy, effective workout at home. 

No equipment is often necessary because HIIT workouts typically focus on bodyweight moves. The whole focus of a HIIT routine is to get your heart rate up and keep it there the whole time. With this HIIT workout, you’ll just need one dumbbell for some strength training along with your HIIT moves.

In summary, HIIT workouts bring a tremendous amount of benefits. HIIT workouts cause an increase in muscle volume and definition, muscle retention, fat loss, and increase calories burned.

 

ARE HIIT WORKOUTS GOOD FOR WEIGHT LOSS? 

Typically, HIIT workouts can burn more calories than other traditional workouts, and in less time, which will help you lose weight.

When you include high intensity exercise in your fitness routine, your muscles improve with regular training and learn how to burn calories better and faster over time. 

Include a HIIT routine 2-3 times per week and make sure you are eating right if your goal is to lose weight.

 

WHAT SHOULD I EAT AFTER A HIIT WORKOUT? 

If you worked hard and gave it your all during a HIIT Workout, you’ve definitely burned a high amount of calories. You need to refuel with the right nutrients to help your body during recovery.

You especially need to restore carbohydrates, protein, and fluid to your body after an intense workout.

Choose a healthy carbohydrate source to replenish your energy stores. Choose whole wheat breads, cereals, or other whole grains. 

Repair muscle tissue for a faster recovery with lean protein sources such as eggs, nuts, legumes, lean meats, and low-fat dairy. 

Finally remember to rehydrate with plenty of fluids. Water is best. You typically don’t need a high-sugar sports recovery drink, just eat a regular snack or meal. 

Whether you’re looking for a post- HIIT workout meal or snack, here’s a few great ideas:

Omelette and Toast

Oatmeal and Fruit

Grilled Chicken Protein Bowls

Peanut Butter Protein Balls 

Berry and Granola Yogurt Parfait Recipe

 

The HIIT Workout

Click on the video to follow along and complete this at-home HIIT workout for a 20-minute total-body intense exercise today. 

Level: Intermediate – Advanced
Equipment needed: one dumbbell or kettlebell 

Need a dumbbell?

Here’s an affordable set, perfect for anyone to start weight training.

Here’s another option if you want to have more weight adjustment options.

 

Looking for more killer workouts you can do at home?
Try out this amazing ebook series from Tone-and-Tighten.com (click on the links to read more about them).

We’ve got one for Beginners:

And one for those looking for something a little more advanced:

Looking for more cardio and HIIT Workouts? 

15-Minute At-Home HIIT Workout; High Intensity Interval Training At Home

Total Body Step HIIT Workout

500 Calorie Cardio HIIT Workout

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Make it happen,

Jared

By Jared Beckstrand