Is a 20 minute HIIT workout enough? Yes. A 20 minute HIIT workout burns more calories and builds more fitness than longer steady pace workouts. Research shows you can burn 240 to 360 calories in just 20 minutes of HIIT training. And the benefits keep coming even after you stop.
The World Health Organization says adults need 75 to 150 minutes of vigorous activity per week. That means three 20 minute HIIT sessions gets you right in the middle of the recommended range. You can hit your weekly exercise goal with just one hour total.
What makes HIIT so effective in just 20 minutes?
HIIT burns 25 to 30 percent more calories than steady pace cardio like jogging. A 2015 study in the Journal of Strength and Conditioning Research found participants doing HIIT burned far more energy than those doing regular cardio for the same time.
The secret is how hard you work during the intervals. When you push to 80 to 95 percent of your max heart rate, your body switches into overdrive. It uses anaerobic energy systems and creates what scientists call EPOC, or the afterburn effect. Your body keeps burning calories for hours after you finish.
A study from Colorado State University found HIIT led to an extra 226 calories burned over the course of the day. That counts the workout itself plus everything after. Compare that to moderate cardio where calorie burning stops when you stop moving.
How many calories does a 20 minute HIIT workout burn?
The numbers are clear. Research shows HIIT burns around 12.6 calories per minute compared to 9 to 10 calories per minute for traditional cardio. In 20 minutes that adds up to about 250 calories from HIIT versus 180 to 200 calories from jogging.
A study from Auburn University measured people doing Tabata style intervals. They burned 13.5 calories per minute during 20 second work periods followed by 10 second rest periods. The American Council on Exercise found participants burned 240 to 360 calories in 20 minutes of HIIT training.
Your actual burn depends on a few things
- Your body weight. Heavier people burn more calories
- How hard you push during work intervals
- Your current fitness level
- The exercises you choose
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Download FreeCan you build muscle with 20 minutes of HIIT?
HIIT builds muscle and strength while burning fat at the same time. This double effect makes it different from pure cardio workouts.
Japanese research looked at three groups doing arm exercises over four weeks. The group that split their work into short daily sessions built more muscle than the group that did all their work in one long session. Shorter and more frequent beats longer and less often.
A study that had participants do HIIT, resistance training and endurance training found something interesting. After a 2.5 week break from exercise, only the HIIT group and resistance training group kept their muscle gains. The endurance group lost theirs. HIIT has staying power that regular cardio does not have.
The key is choosing exercises that work your major muscle groups. Squats, lunges, push ups, burpees and mountain climbers all build muscle while getting your heart rate up.
How does 20 minutes of HIIT compare to longer workouts?
A 2011 study presented at the American College of Sports Medicine found two weeks of HIIT improved cardiovascular endurance as much as 6 to 8 weeks of steady pace training. You get the same fitness gains in a fraction of the time.
Research published in ScienceDaily showed that low volume HIIT workouts under 20 minutes produced the same health improvements as workouts meeting standard exercise guidelines. Both groups saw similar drops in blood sugar, liver fat and improvements in heart fitness.
A study with type 2 diabetes patients found four minutes of HIIT three times per week worked as well as 45 minute moderate cardio sessions three times per week. The results were the same for blood sugar control and fitness improvements.
The math works out in favor of HIIT. You can spend 60 minutes on a treadmill or 20 minutes doing HIIT and get similar or better results.
How often should you do 20 minute HIIT workouts?
Two to three HIIT sessions per week is the sweet spot. Research from Pennsylvania State University found 30 to 40 minutes of training above 90 percent heart rate per week is the maximum for best results without overtraining.
That means two 20 minute sessions gives you the right dose. Three sessions would push you toward the upper limit. Going beyond that can raise cortisol levels and hurt your recovery.
The study looked at 35 healthy adults who exercised more than eight hours per week. When they went over the 40 minute weekly threshold at high intensity, their mood dropped and performance suffered.
Here is a good weekly schedule
- Monday. 20 minute HIIT session
- Tuesday. Walking or light activity
- Wednesday. Strength training
- Thursday. Walking or rest
- Friday. 20 minute HIIT session
- Saturday. Light activity or strength training
- Sunday. Rest
What does an effective 20 minute HIIT workout look like?
A typical HIIT session uses work to rest ratios of about 2 to 1. That means 30 to 40 seconds of hard work followed by 15 to 20 seconds of rest.
Try this 20 minute workout
- Warm up for 3 minutes with light jogging or jumping jacks
- Round one. 30 seconds squats, 15 seconds rest, 30 seconds push ups, 15 seconds rest, 30 seconds burpees, 15 seconds rest, 30 seconds mountain climbers, 15 seconds rest
- Rest 60 seconds
- Repeat the round three more times
- Cool down with 2 minutes of light walking and stretching
The key is going as hard as you can during the work periods. If you can hold a conversation, you are not working hard enough. You should be breathing too hard to talk by the end of each interval.
Do you need equipment for a 20 minute HIIT workout?
No equipment needed. Bodyweight exercises work great for HIIT. Squats, lunges, push ups, burpees, high knees and jumping jacks all get your heart rate up without any gear.
That said, adding resistance can increase the calorie burn. A 2015 study found HIIT done with a hydraulic resistance system burned 12.62 calories per minute compared to 8.83 calories per minute for weight training and 9.48 calories per minute for treadmill running.
If you have equipment, try adding
- Kettlebell swings
- Dumbbell thrusters
- Battle ropes
- Rowing machine intervals
- Bike sprints
Who should avoid 20 minute HIIT workouts?
HIIT is not for total beginners. Experts recommend building a base of fitness with at least six months of regular exercise before starting HIIT. This means doing cardio and strength training five days per week before adding high intensity intervals.
People with heart conditions, joint problems or recent injuries should check with a doctor first. The high impact nature of many HIIT exercises can be hard on the body.
If you are new to exercise, start with lower intensity workouts and build up. Walking, swimming or cycling at a moderate pace will prepare your body for the demands of HIIT.
FAQ
Is 20 minutes of HIIT 3 times a week enough to lose weight?
Yes. Three 20 minute HIIT sessions per week can create a calorie deficit that leads to weight loss. Combined with proper nutrition, this amount of exercise helps most people lose fat while maintaining muscle. Research shows HIIT is one of the most efficient ways to burn calories and improve body composition.
Can I do 20 minutes of HIIT every day?
No. Daily HIIT leads to overtraining and can hurt your results. Your body needs 48 hours to recover from high intensity exercise. Stick to two or three sessions per week with rest days between. You can do light activity like walking on off days.
Is 20 minutes of HIIT better than 45 minutes of cardio?
For most goals, yes. Research shows 20 minutes of HIIT burns more calories and improves fitness faster than 45 minutes of moderate cardio. The intense intervals create metabolic changes that steady pace exercise does not. You also continue burning calories after HIIT ends.
How long before I see results from 20 minute HIIT workouts?
Most people notice improvements within 4 to 6 weeks. A 2007 study found seven HIIT sessions over two weeks improved fat oxidation in moderately active women. Cardiovascular fitness gains show up even faster. Visible body changes like fat loss and muscle tone take 8 to 12 weeks of consistent training.
What if I can only do 10 or 15 minutes of HIIT?
Something is better than nothing. Studies show health benefits from as little as four minutes of HIIT three times per week. A 10 to 15 minute session still burns significant calories and improves fitness. Start where you can and work up to 20 minutes as you get fitter.
Should I eat before a 20 minute HIIT workout?
A small snack 30 to 60 minutes before works best for most people. Combine protein and carbs, with more carbs than protein. Something like a banana with a bit of nut butter or a small serving of oats gives you energy without weighing you down. After the workout, focus on protein to help your muscles recover.
