Eight high-intensity interval training (HIIT) movements that drive strong fat-loss results in short sessions. 20 minutes, three times a week, produces results most people don't get from longer steady-state cardio.

The 8 movements

1. Burpees — full body, highest HR spike
2. Jump squats — explosive lower-body power
3. Mountain climbers — core + cardio
4. Jumping lunges — unilateral power
5. High knees — running drill, all levels
6. Plank jacks — core with cardio element
7. Kettlebell swings — posterior chain loaded
8. Box jumps — explosive power + core

A 20-minute HIIT routine

Warm up 3 minutes (light cardio, dynamic stretches). Then:

• 40 seconds work, 20 seconds rest
• Cycle through 4 different exercises above
• Complete 4 rounds (~16 minutes total work)
• Cool down 1 minute

Why HIIT works for fat loss

EPOC (excess post-exercise oxygen consumption) keeps metabolism elevated for hours after. A 20-minute HIIT session produces more total calorie burn across the 24-hour window than a 45-minute steady-state session.

Caveats

• Not for beginners — start with steady-state cardio for 4-6 weeks first.
• Not daily — 3 sessions weekly is the sweet spot.
• Form matters more than speed. Bad form during HIIT is the fastest way to injury.
• Diet still does most of the fat-loss work.

20 minutes, three times a week. A real alternative to 45-minute cardio sessions that never seem to fit the calendar.