12-12-2025, 10:57 PM
I have maybe 15-20 minutes max for exercise on most days. I've heard bodyweight HIIT routines can be really effective for fat loss even with short workouts. What's the best structure for a quick but effective session?
Looking for a no equipment workout that I can do first thing in the morning before work. Should I focus on full body movements? How many rounds? What work to rest ratio works best? Need something that's challenging but doesn't leave me completely exhausted for the rest of the day.
For a 15-20 minute bodyweight HIIT routine, I do: 30 seconds work, 15 seconds rest, 8 exercises, repeat 2-3 times. Exercises: burpees, mountain climbers, jump squats, pushups, plank jacks, lunges, tricep dips (if you have a chair), bicycle crunches.
This gives you a full body workout in minimal time. The short rest periods keep your heart rate elevated for maximum fat burning. Do this 3-4 times per week, and you'll see results even with the short duration.
Looking for a no equipment workout that I can do first thing in the morning before work. Should I focus on full body movements? How many rounds? What work to rest ratio works best? Need something that's challenging but doesn't leave me completely exhausted for the rest of the day.
For a 15-20 minute bodyweight HIIT routine, I do: 30 seconds work, 15 seconds rest, 8 exercises, repeat 2-3 times. Exercises: burpees, mountain climbers, jump squats, pushups, plank jacks, lunges, tricep dips (if you have a chair), bicycle crunches.
This gives you a full body workout in minimal time. The short rest periods keep your heart rate elevated for maximum fat burning. Do this 3-4 times per week, and you'll see results even with the short duration.