These 20-minute HIIT workouts will keep your fitness (and ego) in check
When there is no time to spare, your training must enter a new level of intensity. Curious about what the most effective way to exercise is when you have less than 30 minutes to get a good sweat? The answer should seem obvious: interval training with high intensity. We came prepared with five 20-minute HIIT workouts that will burn fat and build muscle.
Before we begin, it is important to recognize when you are pressed for time, you need to reevaluate your rest intervals. Think about your typical one-hour workout, and think about how much time you actually spend lifting. You will realize that in most cases it will not take much more than 20 minutes. Pretty crazy, right?
The key is to take advantage of your work-to-rest relationship by increasing the volume where possible. If you can spend most of 20 minutes exercising and not resting, you may end up in front of the basket. This is how these 20-minute HIIT workouts tend to work, whether you use weights or cardio equipment.
Training 1: German volume training
German volume training is a tried and tested and true training method for both muscle development and fat loss, and it's no joke. Most useful in compound movements, it is a true ego check wrapped in 20 minutes of effort.
Guide: Take any major lift you like (squats, overhead presses and bench presses are among the most common) and choose 60 percent of your typical 10-rep max. Read it twice. You're looking for a percentage of your 10RM, not your 1RM here. Then perform 10 sets of 10 reps with the weight, stay true to good technique, pace and quality. Rest only 1 minute between sets. Be sure to adhere to it.
Pro Tip: Based on the fatigue factor, it's smart to gear up the same way you do for heavy lifting. If you are used to squatting or running with a training belt, use it here. Although the weight is lighter, the demand is higher overall and you will probably lift tired for a good portion of this
work out. Keep yourself safe.
Exercise 2: Hill sprints and bodyweight burnout
Switching between sprinting and bodyweight work is a great, safe way to really test your cardiovascular fitness in a short amount of time to achieve the greatest return on investment. Go outside and find a hill of 40 meters in a decent climb. You can rest as long as possible between sets, but know that you must complete all 8 sets in 20 minutes.
Directions:
Set 1-4: 40 meter hill sprint + 20 pushups
Set 5-8: 40 meter hill sprint + 5 hand strokes
Pro Tip: Keep something in mind when sprinting. Go fast - really fast - but know that there is another gear you can reach that you have in reserve. It's the best way to stay safe and maintain your efforts throughout your workout. You repeat this in 8 rounds after all.
Exercise 3: Kettlebell Chaos
Instructions: For this workout you will need three kettlebells. A pair of the same weight and a single bell that is a little heavier.
Kettlebell Complex - 5 × 6 reps: Use your lighter pairs of kettlebells, perform a squat to swing, full swing and a snatch
Single-Arm Kettlebell Press - 3 × 10 reps per side: Hold your heavy kettlebell bottom up (clockwise toward the ceiling), keep your wrist completely straight, then press your arm up, stretching your elbow out. Gently lower your back to start.
Turkish Getup - 3-minute AMRAP: Use your light kettlebell to complete 3 minutes of continuous ascents, alternating hands on each rope. How to do it: Lie face up and hold the kettlebell in your left hand, arm outstretched, eyes on the bell, left knee bent with the foot planted. Stretch your right arm and leg to the side at a 45-degree angle. Roll heavily on your right hip and forearm, left arm still locked in place. With your right palm pressed down to the floor and your left arm still just above your head, throw your right leg behind you and place your right knee down on the floor. Keeping your left arm straight and your eyes on the bell, press through your left foot to raise your hips high and get up on your right hand. Lift your right hand off the floor to get up on your knees, keeping your left arm position with the biceps close to your ear. Look straight ahead and get up, squeeze the glutes and pull your shoulder blades down and back. Reverse movement to return to start.
Training 4: Prowler and Carry
This requires a gym with a turf (or outdoor space) - a prowler and heavy dumbbells.
Driving directions: Map a distance of 40 meters and perform a prowler push with what corresponds to your body weight over the entire distance. If you weigh 200 pounds, push a 200-pound sled. It is best to walk 20 meters to one end and then 20 meters back. Use a fast pace. When you're done with your prowler push, perform a farmer's carry - it's a brisk walk with the heaviest dumbbells you can hold at your sides and walk properly. Repeat as many rounds as possible in 20 minutes
Exercise 5: Push / pull ladder
You can still get a good upper body workout when body weight and a pullup / dip station are all you have.
Instructions: You will perform a superset of pushups for pullups reverse-rise style. Start with 10 pushups and 1 pullup. Set by set, you will decrease the amount of pushups you perform and increase the amount of pullups. Try completing two rounds of this ladder by following this format:
Set 1:10 pushups, 1 pullup
Set 2: 9 pushups, 2 pullups
Set 3: 8 pushups, 3 pullups
Set of 4: 7 pushups, 4 pullups
Set 5: 6 pushups, 5 pullups
Set 6: 5 pushups, 6 pullups
Set 7: 4 pushups, 7 pullups
Set 8: 3 pushups, 8 pullups
Set 9: 2 pushups, 9 pullups
Set 10: 1 pushup, 10 pullups
