Exercise is a crucial component of a healthy lifestyle, offering a wide range of benefits that extend far beyond the physical. From improving cardiovascular health to boosting mental well-being, regular physical activity is essential. One particularly popular goal for many individuals is fat burning, and it’s often perceived as a daunting and time-consuming endeavor. However, the good news is that effective fat burning doesn’t always require hours at the gym. In fact, with the right approach, you can achieve remarkable results with short, targeted exercises that can be completed in just 20 minutes or less.
We spoke with Andrew White, a certified personal trainer and the co-founder of garagegympro.com, to learn about the 20-minute fat-burning exercise you can perform to promote fat loss. White recommended the 20-20-20 High-Intensity Interval Training (HIIT) as one of the best workouts that can be done in 20 minutes.
20-20-20 High-Intensity Interval Training (HIIT)
The 20-20-20 High-Intensity Interval Training (HIIT) is a dynamic workout regimen that packs a powerful punch in just 20 minutes. This HIIT workout alternates between three distinct phases: 20 seconds of high-intensity exercise, followed by 20 seconds of active recovery, and finally, 20 seconds of rest.
This structured approach not only keeps things interesting but also maximizes fat burning. During the high-intensity intervals, your body taps into stored fat for energy while elevating your heart rate significantly.
The brief recovery periods help you catch your breath, allowing you to push hard during the next round. This cycle continues, challenging your cardiovascular system and muscles, ultimately leading to increased calorie burn and fat loss.
In just 20 minutes, the 20-20-20 HIIT can help you torch calories, boost your metabolism, and accelerate your fat-burning efforts, making it an efficient and effective option for those with busy schedules.
"Once you've finished a HIIT workout, your body goes into a state called excess post-exercise oxygen consumption (EPOC). This means you continue to burn calories at an accelerated rate even after the workout has ended. Think of it as a bonus; you're not just burning calories during the workout, but also as you rest afterward," White notes.
How To Perform 20-20-20 HIIT
White simply breaks down how to exercise this effective workout in simple steps:
Warm-Up: Begin with a thorough warm-up, ensuring your muscles are ready. Spend 2-3 minutes doing light jogging, jumping jacks, or dynamic stretches.
Choose Your High-Intensity Exercise: You can opt for exercises like burpees, sprinting, mountain climbers, kettlebell swings, or high knees. The goal is to choose an activity that elevates your heart rate quickly.
20-Second High-Intensity Burst: Go full throttle for these 20 seconds. It should feel challenging and push your limits.
20-Second Moderate Activity: This isn't a rest period but a chance to catch your breath. Convert the high-intensity exercise into a milder form. For example, if you're sprinting, tone it down to a brisk walk or jog.
20-Second Rest: Sit or lie down, take deep breaths, and let your body recuperate.
Repeat: Continue the cycle for a full 20 minutes.
Cool Down: After the workout, spend 3-5 minutes cooling down with gentle stretches, focusing on the muscle groups you engaged most.
White emphasizes that you should prioritize form and safety above all else and if you're new to HIIT or find it intense, begin at a moderate pace and progressively ramp up the intensity. "Remember to consult with a healthcare professional before starting any new exercise regimen," he adds.
