20-Minute Fat-Burn HIIT
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Twenty minutes, one big sweat. This high-intensity interval session cycles through five stations - you work hard for 40 seconds, rest for 20, and repeat the circuit four times. It is brilliant for conditioning and burning energy in a short window. Grab a skipping rope, a slam ball and a plyo box, clear a bit of floor space, and go.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
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The workout
Intermediate · about 20 minutes, start to finish.
Warm-up
- Easy skipping - 60 seconds to find your rhythm
- Leg swings - 10 each leg
- 10 bodyweight squats + 10 arm swings
Main workout
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Skipping
40s on / 20s offSmall bounces off the balls of your feet, wrists doing the work.
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Slam ball slams
40s on / 20s offReach tall, slam the ball down hard, catch the bounce and repeat.
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Box step-ups
40s on / 20s offFull foot on the box, drive up tall, control the way down. Swap lead leg halfway.
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Mountain climbers
40s on / 20s offHands under shoulders, drive the knees in fast, hips low.
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Squat to press (with slam ball)
40s on / 20s offSquat holding the ball, stand and press it overhead in one move.
If you have anything left, finish with 60 seconds of fast skipping.
Coach's tip
Complete the five stations, then rest 60-90 seconds and repeat the whole circuit four times. It is meant to be tough - scale the work time down to 30 seconds if you are new to HIIT.
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This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.