The Ultimate HIIT Workout Plan to Burn 500 Calories in 20 Minutes

If you’re looking for a fast, effective way to burn calories and get in shape, HIIT (high-intensity interval training) might be just what you need. HIIT workouts involve short bursts of intense exercise followed by brief periods of rest, and studies have shown that they can be incredibly effective for burning calories and improving overall fitness. In this article, we’ll show you how to burn 500 calories in just 20 minutes with the ultimate HIIT workout plan.

What is HIIT?

Before we get into the specifics of the 500-calorie HIIT workout plan, let’s take a quick look at what HIIT is and why it works. HIIT involves alternating periods of high-intensity exercise with brief periods of rest or active recovery. This type of training is designed to push your body to its limits and maximize calorie burn in a short amount of time.

One of the key benefits of HIIT is the afterburn effect, or excess post-exercise oxygen consumption (EPOC). After a HIIT workout, your body continues to burn calories at a higher rate than it would after a steady-state workout, even when you’re at rest. This means that you can burn more calories overall with HIIT than you might with other types of exercise.

How to Burn 500 Calories in 20 Minutes with Ultimate HIIT Workout Plan

Now that you understand the basics of HIIT, let’s dive into the 500-calorie HIIT workout plan. This workout involves six exercises that are designed to challenge your cardiovascular system and major muscle groups. You’ll perform each exercise for 45 seconds, followed by a 15-second rest, for a total of six rounds. After completing all six exercises, take a one-minute rest, then repeat the circuit two more times for a total of three rounds. Here’s what the workout looks like:

Warm-up

• Jog in place (1 minute)
• Jumping jacks (1 minute)
• High knees (1 minute)

Workout

1. Burpees
2. Mountain climbers
3. Jump squats
4. Skater jumps
5. Plank jacks
6. Butt kicks

Cool-down

• Walking in place (1 minute)
• Quad stretch (30 seconds per side)
• Hamstring stretch (30 seconds per side)
• Calf stretch (30 seconds per side)

HIIT Exercises for Maximum Calorie Burn

To get the most out of your HIIT workouts, it’s important to choose exercises that challenge your body and maximize calorie burn. Here are some of the best HIIT exercises for calorie burning:

Burpees

Burpees are a full-body exercise that can help you burn a lot of calories in a short amount of time. To perform a burpee, start in a standing position, then drop down into a squat and place your hands on the ground. Kick your feet back into a plank position, do a push-up, then jump your feet back up to your hands and stand up.

Mountain climbers

Mountain climbers are a great way to work your core and get your heart rate up. To perform mountain climbers, start in a plank position, then alternate bringing your knees in towards your chest as quickly as you can.

Jump squats

Jump squats are a plyometric exercise that can help you burn a lot of calories and improve lower body strength. To perform a jump squat, start in a squat position, then jump up explosively and land back in a squat.

Skater jumps

Skater jumps are a fun and challenging exercise that work your legs and core. To perform a skater jump, start in a

standing position, then jump to the right and land on your right foot while crossing your left foot behind your right leg. Jump to the left and land on your left foot while crossing your right foot behind your left leg. Continue jumping side to side, alternating legs.

Plank jacks

Plank jacks are a great way to work your core and get your heart rate up. To perform plank jacks, start in a plank position, then jump your feet out to the sides and back in, like you’re doing jumping jacks.

Butt kicks

Butt kicks are a simple but effective exercise that can help you burn calories and improve lower body strength. To perform butt kicks, start in a standing position, then alternate kicking your heels back towards your glutes as quickly as you can.

FAQs

How often should I do this workout?

This workout is designed to be done three times per week. You should also incorporate other forms of exercise into your routine, such as strength training and stretching.

What if I can’t do all the exercises?

If you’re not able to do all of the exercises in this workout, modify them to make them easier or skip them altogether. It’s important to listen to your body and not push yourself too hard.

How can I make this workout more challenging?

If you find that this workout is too easy, you can increase the intensity by adding weights or increasing the duration of each exercise.

Is it safe to do HIIT every day?

While HIIT can be incredibly effective for burning calories and improving fitness, it’s important to give your body time to recover between workouts. Doing HIIT every day can lead to overtraining and injury, so it’s best to stick to three to four HIIT workouts per week.

Conclusion

If you’re looking for a quick and effective way to burn calories and get in shape, HIIT is definitely worth considering. With the above plan for the ultimate HIIT workout, you can burn 500 calories in just 20 minutes while challenging your body and getting fitter overall. Listen to your body, change the exercises if you need to, and add other types of exercise to your routine for the best results.

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