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20 min worout

4-12 Week 20 minute Workout Plan (Full Body Workout)

20 Minute Workouts HIIT training

Is there a perfect 30 day workout? Read this previous post. Any good weight loss program should consist of a diet that minimises processed foods, resistance training exercises to tone and build muscle, as well as cardio vascular training to burn calories. The combination of all 3 is the best way to torch fat. Assuming you are already eating a good diet this weight loss workout plan focuses on the other 2 aspects which is cardiovascular training and resistance training. This will be achieved by using the HIIT principle.

Cardio training using HIIT

HIIT stands for high intensity interval training and it is a system of training that allows you to burn a large number of calories in a short period of time. The two factors that contribute to burning calories when doing cardiovascular training are to exercise at a low intensity for a long period of time or to work at a high intensity for a short period of time. HIIT training is the latter and is a great way to train if you are busy and lack time.

Resistance training with bodyweight only

HIIT also allows you to combine resistance training with cardiovascular exercise. The benefit of resistance training is that when you increase the muscle mass in your body you automatically increase the number of calories you burn. It is a bit like increasing the size of your car’s engine. A two-litre engine will burn more calories than a one litre engine. Also, when you lose weight it may not all be fat. You can lose muscle mass, so resistance training helps you to maintain as much muscle as possible. There are many ways to perform resistance training. In this workout we will use body weight for resistance.

Full body workout

Your resistance training workout will consist of two parts:

·        HIIT workout

·        Abs workout

You won’t need any equipment for these home workouts. The HIIT full body workouts are designed to last for 20 minutes and the ab exercises are designed to last for 15 minutes. These workouts are effective and efficient at burning calories. Keep your breaks short, work hard and sweat! You will change your routine every two weeks to ensure that you do not plateau. All you need to do is follow along.

Fitness levels and ability: Beginner to advanced programs

There are many factors that can determine the intensity and difficulty of a workout. One of those variables are the rest period. If you haven’t exercised for a long time, then I advise that you start with a beginner’s program. The rest period on the beginners’ program will be longer then what you will get on the intermediate or advanced program. Also, the number of reps or duration of exercise will be greater on the advanced program.

You may find that after 4 weeks of exercise you can go up to the next level, but this is something that you must decide for yourself depending on how you are feeling. However, the main thing is that you are consistent, as no matter which plan you do you will burn calories and tone your body.

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20 min full body workout at home with no equipment (HIIT)

Ability level

If you have not exercised for a long time, then choose the exercise length and rest period of a beginner. This will allow you more recovery time. If you are very experienced and have a high fitness level then go for the advanced program. Your rest period will be as long as your work period and will allow you very little recovery time. If you have been doing beginner for a while or you found the beginner program to easy try the intermediate.

 Exercise LengthRest
4 week workout plan

Description of the 20 minute HIIT workout

Do each of the 5 exercises as one whole circuit performing one exercise after the other. It is essential that you do as many repetitions as you can before you do the next exercise. You must make sure that you have used all your energy in the time that you are exercising. You will not have fully recovered by the time that you move on to the next exercise, but you are not meant to. You will use whatever energy you have left for the next set and keep repeating this sequence. You will do the circuit 4 times for a total of 20 minutes and your work and rest period will be determined by your ability level.

What you will need:

You will need to download an interval timer app for your phone so that you can time the work and rest periods. An interval timer app will do all the work for you, all you need is to set the work and rest period and hit go. The one I use is called Interval timer – HIIT training app. Here are the links for apple and android. This app is free but there are many other good interval timer apps which are free of charge.

Abs program


This 20-minute fat burning workout can be done at home or if you travel for work it can be done in your hotel room, gym or just about anywhere. It will improve your leg strength, arm strength, tone your abs.  Below is the schedule for this full-body workout.

20 minute workout


Follow this plan every week


Every Monday I will be releasing weekly programs for the next 12 weeks until the 12 week workout plan to lose weight is complete.

Remember to take your before/after pictures every 2 weeks. Record your weight and take other measurements like your body fat and waist measurement.

These small things will help with motivation and create good habits. See this article for more tips on motivation.

Things to remember

  • It is important to consult your doctor before starting any exercise program, particularly if you have a pre-existing medical condition that could be made worst by exercising.
  • You must do 5-10 minute warm up including stretching before you start exercise to reduce your risk of injury.
  • Lastly, at the end of every workout you should do a 5-10 minute cool down with stretches to avoid injury and maintain range of motion.
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Here are all the future weeks:

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