INSANE Fat Burning 20 Minute HIIT *WORKOUT #1* by DailyHIIT

  1. 20 min hiit #1

What do I need to do?

Perform each exercise for 20 seconds followed by 10 seconds of rest. You have 8 exercises in total, so when all is said and done, one round will take you 4 minutes. You must complete each exercise with 100% effort. You will be changing up your exercise every 20 seconds, so give it ALL YOU GOT using correct form, for those 20 seconds!

What equipment do I need?

For today’s workout you will need a bench and a stopwatch and/or interval timer. If you don’t have either, download a free one such as interval . For the bench, you can use a chair, lower table, step or any elevated surface.

How often should I perform this type of circuit?

Perform the below circuit 2-3 days a week on non-consecutive days.
  1. You perform 8 different moves which keeps the routine fun, exciting and different.
  2. You perform each move for only 20 seconds each, with 10 seconds rest right after.
  3. You perform 5 rounds of the circuit (8 exercises) and you are DONE in 20 minutes!


Toe Taps
Power Squats
Push Ups
Double High Knees
Decline Plank Knee to Elbow
Tuck Jumps
Bench Dips
Jump Lunges


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