5 Day HIIT Workout Plan- 20 Minutes or Less [Printable]

HIIT training is a style of workouts that involve an intense burst of high-intensity exercises followed by intervals of resting. 

HIIT workouts are a great way to get in an effective, fat burning workout when you are limited on time.

The true benefits of a 15 minute HIIT workout come from the afterburn effects after your workout. 


High-intensity interval training has been known to elevate your metabolism even hours after your workout is over, basically turning your body into a fat burning machine… if done with adequate intensity.

The key to developing an effective HIIT workout plan is the ration of the working and resting intervals.

The duration, intensity, and frequency have to be taken into consideration. 

You shouldn’t be able to carry on a conversation during your HIIT workouts.

Since you are limited on time you have to make the most of the time you have, so if you want to really get results put your headphones in and hit your working intervals hard without Facebook phone breaks.

No matter how much time you have you can really get in a good fat burning HIIT session.

Whether you have 30 minutes or only 4 minutes the goal is to work as hard as possible during your working intervals and recover as best as possible during the rest periods. 

An example of interval duration: 1 minute working, 1 minute resting, 1 minute working, 2 minutes rest, 1 minute working, 30 seconds rest.

This will vary depending on your fitness level and as you improve you can shorten the rest periods. 

While HIIT workouts are short, they should be more exhausting than steady-state exercise (doing cardio for 30 minutes at the same pace the entire time).

HIIT workouts can be adjusted for any fitness level from beginners to pros. So use this 5 Day HIIT Workout plan to help you start fitting in workouts in your busy schedule or to mix up your training style. 

I want to help you get to your after photo so I have created all of these free resources to help you get started:

• 5 Day Weight Training Workout Plan to Get You Started in the Gym

•The Secrets to Burning Fat

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Hi, I'm Megan a NASM Certified Personal Trainer, on a mission to help all women, like you, get fired up about their goals, and learn the most effective workouts to burn fat.

My goal is to debunk all the fitness myths and conflicting information about diet and exercise, so you can enter the gym with determination and a plan in hand to crush your goals.

 Whether you want to perform like an athlete, lose weight or build more muscle, I got you girl!

There is no force more powerful than a woman who's determined.

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