Can I really get results with only 20 minutes a day?
If you actually go hard during those 20 minutes, yes. HIIT works because intensity replaces volume. You'll burn more calories in 20 minutes of all-out intervals than 45 minutes of jogging. But you have to push yourself -- coasting through HIIT defeats the purpose.
What equipment do I need for the 30-day HIIT challenge?
Minimal gear. Most workouts use just your bodyweight, with optional dumbbells or a jump rope for variety. You can do the entire challenge in your garage or living room.
Will HIIT make me lose muscle?
Not if you keep the sessions short and maintain your protein intake. 20-minute sessions are short enough that you won't tap into muscle for fuel. Pair this with 0.8-1g of protein per pound of bodyweight and you'll be fine.
How hard should I push during the work intervals?
You should be at 85-95% effort during work intervals. If you can hold a conversation, you're not going hard enough. By the end of each interval, you should want it to stop. That discomfort is where the fat loss happens.
Can I combine this HIIT challenge with my regular lifting program?
You can, but be smart about it. Do your HIIT on separate days from heavy lifting, or do it after your lift -- never before. And watch for signs of overtraining like lingering fatigue or strength dropping.
