20 MINUTE HIIT WORKOUT
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
Cardio
Fitness Level
Beginner
Program Duration
6 weeks
Days Per Week
2 days / week
Time Per Workout
20 min
Equipment Required
No Equipment
Target Gender
Male
The 20-Minute HIIT (High-Intensity Interval Training) Workout is a time-efficient bodyweight exercise routine designed for both beginners and those looking to burn calories, improve endurance, and challenge themselves mentally. This workout can be done anywhere and requires no equipment. It consists of a series of exercises with each exercise performed for 40 to 50 seconds, followed by a 10 to 20-second rest period. The cycle is repeated twice, with the exercises performed in reverse order during the second round. This workout aims to help both men and women in their fat loss journey over a 6-week program with workouts scheduled 2 days per week.
Workout Execution:
Each workout session involves completing the Bear Complex as described above. The emphasis is on endurance, and as such, there is no need for additional exercises or equipment. The Bear Complex itself provides a full-body workout and challenges both strength and cardiovascular endurance.
Monday & Thursday
| Exercise | Sets | Reps |
| Forward Lunge | 40-50s | 10-20s |
| Bodyweight Squat | 40-50s | 10-20s |
| Mountain Climber | 40-50s | 10-20s |
| Running in Place | 40-50s | 10-20s |
| Burpees | 40-50s | 10-20s |
| High Kick | 40-50s | 10-20s |
| Hand Chest Press and Row | 40-50s | 10-20s |
| Sit Up | 40-50s | 10-20s |
| Bicycles | 40-50s | 1 min |
