This 20-minute workout will help you burn calories, increase endurance, improve athleticism, and even challenge your mind. All you need is your own body weight!
Training description
Let's say you had to stay late for work, you're rushing to get out the door and into your car. Traffic is heavier than usual and you're running out of time. You look at the clock and realize you won't make it to the gym until it closes. You're missing your workout today.
Those who are committed to fitness know that you don't need a gym to get a great workout. In fact, the only thing you need is something you always have with you - your body.
Your body is all you need for this workout. This 20-minute workout will help you burn calories, increase endurance, improve athleticism, and even challenge your mind. As a result, your body will look and feel better.
General principle
Use this program three to four times a week for the next six weeks for a great cardio workout. It can be done after a strength workout or as a standalone workout. It's a versatile program, so fit it into your workout schedule in a way that works best for you. It's also a great addition to our 6-Week Summer Workout Challenge.
The philosophy of this workout is based on high-intensity interval training (HIIT). HIIT workouts allow you to do a lot of work in a short amount of time. You alternate between periods of maximum effort (high intensity) and rest. Since the body is not used to frequent changes in intensity, the ability to adapt is reduced. This leads to changes in heart rate, body temperature and breathing patterns. In other words, you are exhausted at the end of the workout. The long-term result? A slimmer, stronger and more toned body.
Training
All you need is a space and a clock or watch. It can be done indoors or outdoors, depending on your preference. There are nine bodyweight exercises that you do in a single circuit or in a large series. Count the reps or not, it's up to you. Just keep an eye on the clock, because time is what counts.
Start the program by alternating 40 seconds of work and 20 seconds of “rest.” This means one full minute. This 20-second period is for taking deep breaths, transitioning to the next move, and mentally preparing.
As your workouts progress, you'll likely notice that it takes less effort to complete the workout. At this point, you need to challenge yourself. Add five seconds of work time and reduce five seconds of rest. Aim to do this two weeks into your program. As the 45/15 splits become easier, add another five seconds of work time and reduce five seconds of rest. This is what your work time will look like over the next six weeks.
- Weeks 1 and 2 – 40 seconds work, 20 seconds rest
- Weeks 3 and 4 – 45 seconds of work, 15 seconds of rest
- Weeks 5 and 6 – 50 seconds work, 10 seconds rest
After the ninth exercise, you will have a one-minute break. After that minute, you will start over and do the exercises in reverse. Start with the last exercise and work your way back up to the beginning of the list.
Exercises
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Forward Step : Place your hands on your hips and stand straight. Step your left foot forward as far as you can, or until your knee touches the floor. Return to starting position. Repeat with your right foot. Continue until time is up.
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Bodyweight Squat : Stand straight with your hands above your head. Keep your feet shoulder-width apart. Squat as deep as you can, or until your hips are lower than your knees. Return to starting position. Continue until time is up.
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Hill Runner : Get into a push-up position with your arms extended. Quickly bring your left knee in. As you push your left foot back, bring your right knee in. This should be similar to the motion of running in place. Repeat, alternating legs, until time is up.
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Running in place : I don't think you need instructions for running in place, do you? Good. Let's move on.
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Burpees : Squat down. Place your hands on the floor. Kick your feet behind you to end in a push-up position. Do a push-up. Bring your knees back in. Return to the starting position and jump in one motion. Repeat until time is up.
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High kicks : Stand straight and raise your leg as high as possible in front of you. When your leg comes down, return to the position and repeat with the opposite leg. Repeat until time is up.
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Hand Press and Row : Stand straight and extend your arms in front of you. Make fists with your hands and make a rowing motion. Imagine you are holding a heavy weight in your hands. Squeeze your back muscles as you reach the end of the row. Open your arms and do a push as if you are pushing something heavy away from you. Squeeze your chest muscles as your arms are extended. Repeat until the time is up.
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Sit-ups : Lie on the floor with your legs bent and feet on the ground. Place your hands behind your head, but do not interlock them. Keep your elbows spread apart. Use your abs and sit up as high as you can until you feel a strong contraction in your abs. Lower back down in a controlled manner to the starting position. Repeat until time is up.
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Bicycles : For the sit-up bike, stay in the same position you were in for the sit-up. Lift your legs up so they are bent at a 90-degree angle. Bring your left knee in and sit up, bringing your right elbow in. Return to the starting position and repeat with the opposite knee and elbow. Continue until time is up.
- Advance stage : 40-50 seconds of work, 10-20 seconds of rest
- Bodyweight squat : 40-50 seconds work, 10-20 seconds rest
- Hill runner : 40-50 seconds of work, 10-20 seconds of rest
- Running in place : 40-50 seconds of work, 10-20 seconds of rest
- Burpees : 40-50 seconds of work, 10-20 seconds of rest
- High impact : 40-50 seconds of work, 10-20 seconds of rest
- Hand press and rowing : 40-50 seconds work, 10-20 seconds rest
- Sit-ups : 40-50 seconds of work, 10-20 seconds of rest
- Bicycles : 40-50 seconds of work, 1 minute of rest
Summary
This 20-minute HIIT workout is the perfect way to burn calories, increase endurance, and improve overall fitness. It can be done anywhere, anytime, with no special equipment required. Just use your own body weight and enjoy the results!