20 MIN HIIT WORKOUT 🔥 Beginner Friendly | Full Body Fat Burn, by You1stlondon on YouTube. 20 min 5 s.
- Video length
- 20 min 5 s
- Time to do it
- 20 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Clear a space about 2 metres wide and remove anything you could trip on. Put your water bottle within reach and wear shoes or go barefoot on a non-slip floor.
Warm up for 3 to 5 minutes. March on the spot, roll your shoulders, swing your arms and do slow bodyweight squats to loosen your hips and knees.
Set a timer for 20 minutes and split it into rounds. A simple pattern is 40 seconds of work and 20 seconds of rest, repeated for each move.
Start with a full body move such as marching or jogging on the spot. Keep the pace one you can hold while still breathing steadily.
Add a lower body move like bodyweight squats or reverse lunges. Push your hips back, keep your knees tracking over your toes and stand tall each rep.
Add an upper body move such as wall push-ups or knee push-ups. Keep your body in a straight line from head to knees and lower with control.
Add a core move like a plank hold or dead bug. Brace your stomach, keep your back flat and stop the set when your form starts to drop.
Repeat the round of moves until the 20 minutes are up. Take a longer break whenever you need one and pick up where you left off.
Cool down for 3 to 5 minutes. Walk slowly, then stretch your calves, thighs, chest and back, holding each stretch for about 20 seconds.
Tips and common mistakes
Take breaks whenever you need them, since the goal is finishing the session, not keeping up with anyone else.
Keep your knees soft and land quietly on squats and jumps to protect your joints.
Stop and rest if you feel dizzy, sharp pain or shortness of breath that does not settle.
Aim for two or three sessions a week and build up slowly rather than going all out on day one.
Questions
Do I need any equipment?
No. The session uses only your bodyweight, so you need a clear space and comfortable clothes. A mat helps if your floor is hard.
How many calories will I burn?
It varies a lot from person to person based on your size, effort and fitness. Focus on finishing the session and how you feel rather than a number.
Can I split it into shorter blocks?
Yes. Two 10 minute blocks work fine if 20 minutes feels like too much at first. Keep the same work and rest pattern.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
