HIIT Workout: 20 Min Cardio & Strength

In this weeks Free Workout Friday, we crafted a 20 minute bodyweight fat loss workout! This hiit workout is designed to push your limits. No warm up or cool down this week, let us know if you want that included next week. Plus as always how to create your own workouts with our workout generator!

The Workout

Welcome to Fat Loss Training with Living Fit. We wanna make sure that we are working to some level of muscular and aerobic failure with what we're doing. So you will see with most of the fat loss exercises that we wanna be doing more full body exercises when we're training, why? Because it creates something called peripheral heart action where we're gonna pump blood to the upper and lower body and that heart has to work harder as a result which means you're going to burn more calories as a result. This full body workout routine is ideal for maximizing calorie burn and enhancing your cardio fitness.

You will see that most of the intervals for our fat loss programs are going to be 40 seconds of work to 20 seconds of rest. This high intensity interval training approach ensures maximum efficiency. So two more times work than rest. So we want to be pick a resistance that allow us to get somewhere in that 10 to 12 rep range in that 40 seconds of work. For bodyweight training, you may need a set of bands or vest to maximize your training. It should feel like it taxes us both aerobically, so an increase in respiration, and from a muscular perspective, I feel like at the end of that 10 to 12 reps, my muscles are feeling a pump.

Okay, so I wanna feel like I'm picking loads that allow me to get through the 40 seconds, but also challenge me both aerobically and anaerobically at the same time. This combination of cardio and strength training, along with resistance training, is key to effective fat loss. The goal here is to increase that core body temperature, sweat more, burn some calories here, and then pair that with solid eating habits, solid resting habits, and walking 8,000 to 10,000 steps a day. You do all these things, you abide by our weight loss protocols from a fitness perspective, and you will achieve the results you're looking for.

0:00 INTRO

0:35 WORKOUT OVERVIEW

2:06 WORKOUT

22:47 HOW IT WAS MADE

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