20-Minute Advanced Fat Burning HIIT Workout No Equipment Needed

Let’s begin with this 20-minute advanced fat-burning HIIT workout you can do at home at any time. It’s about time we started burning some calories.

If you’re new to HIIT Weekly, welcome. I’m Luke a personal trainer from England. I train men and women of all abilities and I teach them how to lose weight and stay lean through HIIT and clean eating.

HIIT is a great fat burner. Not only will you be sure to burn a ton of calories during this workout but you’ll enjoy a raised metabolism for up to 72 hours after, perfect for fat burning.

That doesn’t mean you can have 3 days off though!

Maximize your fat loss and train AT LEAST every other day. Combine this with our 7-day challenge diet plan below and watch the fat melt away. If you’re already a lean mean fat-burning machine you’ll benefit from the fitness gains.

The gym has been buzzing with activity this week as I’ve been putting various HIIT workouts to the test with my more seasoned clients to ensure the routines I share with you are top-notch.

The ladder HIIT session received enthusiastic feedback from my fitter female clients, and there’s a certain satisfaction that comes when I see them pushing through the challenge – that’s when I know it’s a winner!

What is a ladder HIIT

If you’re wondering what a ladder workout is, it’s very simple. You either ascend or descend through reps, so you either climb up or down a ladder. In this workout, you’ll start with high reps and descend down through the reps exercise by exercise as you’ll soon see.

The main advantages of a Ladder system are the following;

1. You can see the end

When working down in reps you’ll be encouraged to keep on going, knowing that as the exercises move on the reps will decrease meaning time spent on each exercise decreases. We usually put the easier exercises as high rep stations and the harder ones as the lower rep stations.

2. you control how long it takes

If you know you don’t have much time or you just need to get through the workout as fast as possible only you can make yourself work harder to get through each exercise as quickly or as slowly as needed.

3. it’s fun

Doing circuits of time or set reps can get monotonous, mixing things up will keep you interested in each workout. Especially if you know you need to hit 60 reps of an exercise. When we enjoy our workouts we are more likely to do them again and workout harder leading to even faster results.

• Related – 20 Minute Dumbbell Circuit

The Workout – 20 Minute Advanced Fat Burning HIIT Workout

Dive in and complete the warm up below before you get started with the main workout.

 

Ladder HIIT

One round as fast as you can of;

• 60  Circular Mountain Climber
• 50 In Out Squats
• 40 Plank Jacks
• 30 Skater Jumps
• 20 Spiderman Press Up
• 10 Burpee Lunge

The exercises

1. 60/ leg x Circular Mountain Climber

These are a variation of the standard mountain climber where you drive your knees up towards your elbows one at a time when in the high plank position. This variation requires you to move your legs around in a half circle as you are running them. Allow your upper body to turn with your legs.

2. 50 x In Out Squat Jumps

Start standing with your feet together, now jump your feet out into a wide stance or sumo stance position and land into a squat. Then jump up bringing your feet back together in the middle, and then out again. You only squat on the wide stance.

3. 40 x Plank Jacks

Another great core exercise. In the low plank position jump your legs out to shoulder width and then back in again to toes together. Maintain a flat back and straight legs throughout.

4. 30 x Skater Jump

To perform the skater jump, start standing on your right leg, crouch down slightly and jump up and to the left landing on just your left leg, squat into a half squat and then jump back. Repeat.

5.  20 x Spiderman Push Up

Perform your normal push up as you would, as you lower yourself down towards the ground you lift one knee up to and out to the side aiming for your elbow on the same side. You can do this in the full or half push up.

 6. 10 x Burpee Lunge

This is a hybrid of the Burpee and lunge. Starting with a lunge take a big step forwards and drop the back knee down to about 1 inch off the ground, in this position both knees should roughly be at right angles. Push yourself back up driving back through the front legs heal. Repeat on the other leg. So you’ve done 2 lunges one per leg, now do your Burpee. Hands to the floor, jump your legs back together until your body and legs are straight with shoulders over wrists. Jump your legs back in to a flat foot position and then jump up.

Just do one round as quickly as you can. Time how long it takes and try to beat it in a couple of days. Combine this with some of our other bodyweight HIIT workouts for a more complete workout set.

Need to burn extra fat and fast?

If you need to shed some extra fat fast then you should definitely take a look our 6 Week Flat Belly Challenge like Jenna did below.

It promises fast results and even states that on average people tend to lose around 14 pounds in just 3 weeks.

It’s a complete diet and exercise program. If you’re interested check it out here.

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