The Ultimate 20-Minute HIIT Workout

The Workout

This is a 20-minute EMOM (Every Minute On the Minute) session. At the top of each minute, perform the prescribed exercise. Rest for whatever time remains in that minute.

Minutes 1, 5, 9, 13, 17: 10 Burpees

Minutes 2, 6, 10, 14, 18: 15 Kettlebell Swings (or jump squats)

Minutes 3, 7, 11, 15, 19: 12 Push-Ups

Minutes 4, 8, 12, 16, 20: 20 Mountain Climbers (10 per side)

Why EMOM?

The beauty of EMOM is built-in accountability. Finish faster, rest more. Finish slower, rest less. It naturally adjusts to your fitness level while keeping the intensity high.

Scaling

• •Beginner: Reduce reps by 30-40%. No shame in 6 burpees instead of 10.
• •Intermediate: As written.
• •Advanced: Add a weighted vest or increase reps by 20%.

Recovery

This is intense. Don't do it more than 3 times per week. Pair it with 2-3 strength sessions for best results.