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20 Minute Hiit Workout For Fat Loss And Build Muscle-NICK RANA

20 Minute Hiit Workout For Fat Loss And Build Muscle-NICK RANA

It would be great if we could all spend a full hour in the gym each day. Then again, it would be great if our bosses would stop with the last-minute assignments, if there was no rush-hour traffic, and if you didn't just waste 15 minutes of your potential gym time watching YouTube fitness fail videos.
The American Heart Association and the U.S. Department of Health and Human Services both recommend Americans get at least 30 minutes of exercise five times a week. But the truth is that just 20 minutes can be just as good — especially if you really turn up the intensity.
"If you're going to gain any recognizable training benefit, short workouts have to be hard workouts, and really short workouts have to be really hard," says Chad Timmerman, a USA Cycling Level 1 certified coach with more than 25 years of racing experience.
Get ready to hurt. These seven 20-minute workouts will burn calories, build muscle, and eliminate any excuses about being too busy to get in shape.   

The NFL Strength Workout

Former New York Jets player Marc Megna says that if you want to maximize your workout time, one of the best things you can do is constantly switch between muscle groups so you're always working and never resting between sets. This also keeps your heart rate high, meaning you burn more calories from start to finish.
Do this workout in its assigned order. "The movements flow from higher speed and complexity to lower, since as fatigue sets in we cannot move as quickly or maintain technique," Megna says. It's also a great workout for gauging your overall fitness — note how many rounds you can do of each circuit and try and beat it next time.
Warm-Up
  • Foam Roll: Spend just a couple minutes loosening up your muscles on a foam roller. Focus on your glutes, back, quads, hamstrings and adductors.
  • Spiderman With Rotation: Start in a push-up position. Bring your right foot up beside the right hand. Straighten your legs, then drop the left knee onto the ground and rotate your right hand and palm up towards the ceiling.

  • Supine Body Row: Set a barbell in a squat rack at about hip height. Set a bench a few feet away from the bar. Put your feet on the bench and face the bar — you should be looking up at the ceiling with your hands shoulder width apart on the bar. Keeping your core engaged, pull your chest up to the bar. Repeat five times.
  • Hands Under Feet Squat: Bend over and place your fingers under toes and your arms inside your knees. Start in a squat, then push your chest out and your hips up to stretch the hamstrings (but keep your fingers under your toes). Repeat four more times.
  • Lateral Lunge: Start with your feet together. Take a big step out to one side, lunging as you stretch into it. Make sure to sit back on your heels and keep your back flat and your chest as tall as possible. Repeat five times on each side.
  • Push-Ups: Do five reps, focusing on keeping your body in a straight line as you press up from the floor.
1. Medicine Ball Circuit
Perform as many rounds as possible in 5 minutes.
  • Wall Chest Pass: Stand with your feet shoulder-width apart, knees slightly bent, throw the ball at the wall at the chest level. Catch it, and immediately throw it again. Do five throws.
  • Lunge to Wall Side Pass: Stand with your right side facing the wall. Holding the ball on your left, lunge back with your right foot. Throw the ball across your body and against the wall. Catch it and repeat. Do five then switch sides.
  • Overhead Slams: Start up on your toes. Hinge at the waist, pushing your hips back, and slam the ball into the ground as hard as you can. Engage your abs to really drive the ball with force. Repeat for five reps.
  • Facing Wall Side Pass: Stand facing a wall with your feet shoulder width apart. Start with the ball on your left side and throw it across your body and against the wall. Catch it and repeat. Do five on one side then switch.
  • Squat Jump: Start in a squat position holding the medicine ball at chest level. Jump up five times, landing back in the squat position after each jump.
2. Strength Circuit
Perform as many rounds as possible in 6 minutes.
  • Russian Kettlebell Swing: Do 10, driving with your hips to swing the kettlebell to shoulder height.
  • Dumbbell Reverse Lunge: Start with your feet shoulder-width apart. Hold a dumbbell in each hand. Take a big step back and drop your back knee towards the ground; your front shin should be vertical at the bottom position. Do six on each leg.
  • Chin-Up: Start in a full hang (elbows extended) then pull until your sternum is touching the bar. If you can't do these unaided, use a resistance band under your feet and looped around the bar. Do six.
  • Barbell Roll-Out: Kneel in front of a barbell loaded with two 45-pound plates. Place your hands on the bar and slowly roll it away from you, squeezing the glutes to ensure your back is protected. Roll back to the starting position and repeat five more times.
  • Split Stance Single-Arm Overhead Press: Stand with your right leg slightly behind your left. Hold a kettlebell at shoulder height in your right hand. Push the kettle bell up, then return it to the starting position. Do six on each arm, also switching your leg position.
3. Grind Circuit
Perform as many rounds as possible in six minutes.
  • Bodyweight Squat: Push your hips back and lower, getting your butt as close to the floor as possible. Do 20 reps.
  • Supine Body Row: 15 reps.
  • Bodyweight Hip Press: Lying on your back with your knees bent and your feet flat on the floor, push your hips up to towards the ceiling. Make sure to squeeze the glutes and push through the heels. Do 20 reps.
  • Push-Ups: Do 15 reps.
  • Mountain Climbers: In a push-up position, keep your back flat and pump your legs as if running in place. Do 20 reps. 

Ironman Speed and Strength

Training for an Ironman often requires hours-long workouts. But coach and nine-time Ironman finisher Jen Rulon says that doesn't have to be the case. This workout will leave you feeling like you just ran long — but without eating half your day. Plus, it's a great way to gauge your fitness: "You can test your 800-, 400-, and 200-meter run during this workout," she says. "Your legs may feel a bit fatigued after the box jumps and kettle bell swings, but runners need to learn how to go fast on tired legs."
Warm-up
  • 400-Meter Run
  • High Knees: Run in place bringing your knees up high. Keep your upper body tight and your posture straight. Do 20 reps.
  • Butt Kickers: Starting on your toes, run in place while focusing on bringing each foot as close to your butt as possible. Keep the movement quick; as soon as one foot lands, the other should be moving. Do 20 reps.
  • Straight Leg Kicks: Hold your arms out in front of you at shoulder level. Step back with your right leg, then shift your weight to your left leg as you kick forward with your right. You should try and hit your hands while keeping your kicking leg straight. Do 10 on each leg.
  • Jumping Squats: Starting in a squat, jump as high as you can. Land back in your original squat position. Do five reps.
  • Inch Worm Push-Ups: Bend down and put your hands in front of your feet. Slowly walk your hands away from your feet. When you reach the push-up position, do a single push-up then walk your hands back in. Repeat four more times.
Workout
  • 800-Meter Run
  • 10 Box Jumps: Jump onto and off of a box at least 12 inches high.
  • 10 Kettle Bell Swings: Driving with your hips, swing a kettlebell (at least 35 pounds) overhead.
  • 400-Meter Run
  • 20 Box Jumps
  • 20 Kettle Bell Swings
  • 200-Meter Run
  • 30 Box Jumps
  • 30 Kettle Bell Swings
Bonus: Add a set of sit-ups (10, 20, or 30) to the mix after the kettle bell swings but before the run. 

Fast In No Time Running Workout

Triathlon coach and Ironman athlete Marni Sumbal says that short workouts can be great for maximizing effort if you minimize rest. "Due to limited recovery time, this anaerobic set will help raise the lactate threshold," she says. Translation: You'll be able to run faster for longer.
Run these intervals by feel, not pace. The first few efforts will likely be very fast, and you'll slow in the final reps — but they'll still be hard. As you slow, focus on form, and hang on. This is not a beginner's workout. However, if you can comfortably run a 5K or longer, you're safe to take this on
Warm-Up: Do 5-10 minutes of jogging, then give yourself a minute or two of walking to recover before plunging into the intervals.
Workout: Run 15 x 1 minute strong efforts with 20 seconds of rest between them. The minute efforts should be really hard. On a scale of 1-10, you should be at an eight or nine. Feel free to jog or walk the recovery.
Cool Down: If possible, take 5-10 minutes of easy jogging to ensure you're properly cooled down. 

20 and Done Full Body Workout

When you only have 20 minutes it can be tempting to just gun it from the start. But if you strategically plan your workout to add in small bits of rest, you can actually work harder during the "on" session — and you'll keep your form. That's why personal trainer and Jiu-Jitsu black belt Jimmy Minardi likes this workout so much. Plus, he says that because you're working so hard during the session, you'll actually end up burning more calories afterwards, thanks to the effects of excess post-exercise oxygen consumption.
Warm-Up
Do three sets of this warm-up with 10 reps for the first round, 15 reps for the second, and 20 reps in the third round. Take minimal (no more than 15 seconds) rest between rounds.
  • Pistol Grip or Parallel Grip Pull-ups: Use whichever bar set up you have handy and if you need assistance, feel free to use a resistance band.
  • Abdominal Leg Throw Downs: You'll need a partner for this one. Lie on your back with your legs straight up in the air. Have your partner push your legs down. When your legs are almost to the ground, raise them back up again.
  • Incline Chest Press: Using a dumbbell in each hand, sit on an inclined bench and press up from your chest.
Core Set
If set calls for medicine ball passes with a partner, but if you're working out solo, throw against a wall. Do three circuits with 10 reps in the first round, 15 reps in the second round, and 20 reps in the third round. Take minimal (no more than 15 seconds) rest between rounds.
  • Medicine Ball Overhead Throw: If you can, do this on an incline slant board (feet above your head). Have a partner throw you the ball, curling down onto the board once you've caught it. Curl back up and throw the ball back to your partner.
  • Medicine Ball Chest Pass: Pass the ball to your partner throwing it forcefully from your chest.
  • Standing Medicine Ball Scoop Throw: Throw a medicine ball between you and a partner starting low and tossing the ball up. When your partner tosses the ball back you should try and catch it low to the ground.
Upper Body Strength Set
Do three circuits with 10 reps for the first round, 15 reps in the second round, and 20 reps in the third round. Take minimal (no more than 15 seconds) rest between rounds.
  • Triceps Dips: Keep your elbows close to your sides, so your triceps are doing the work.
  • Knees to Knuckles: In a captain's chair, keep your back straight as you lift your legs up to meet your arms. Ideally you should do this with straight legs, but if you need to bend your knees to start that's okay.
  • Straight Bar Bicep Curl: Make sure to find a weight that you can do three high-rep rounds with.
  • Flat Bench Press: This is a bench press done with the bench set all the way flat.
Leg Set
Do three circuits.
  • Box Jumps Holding a Medicine Ball: Leap onto a box in a single bound; focus on landing softly. Perform for 45 seconds, then rest for 15.
  • Lateral Side Lunges on Low Box: Stand on top of the box with your feet together. Lunge laterally off the step onto the floor on your left foot and bend slightly forward from the hips, which should send you into a deep squat. Push off the floor hard enough to return to your starting position. Perform for 45 seconds, then rest for 15.
  • Jumping Jacks: Perform for 45 seconds, then rest for 15.
  • Smith Machine Squat: Position a barbell on the back of your shoulders. It should be further back than it would be for a normal weighted squat. Squat down by bending your hips back while allowing your knees to bend forward. Keep your back straight and knees pointed the same direction as your feet. Descend until your thighs are just below parallel to floor. Return to the top and repeat. Do 10 reps the first time around, then 15 and 20 the second and third times through.
  • Mountain Climbers: Do 20 seconds fast, 20 seconds easy.

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