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Personal trainer offers 20-minute workouts to lose weight and boost metabolism

Ab crunches help lose belly fat.
Ab crunches help lose belly fat.Photo credit: Shutterstock

Are you looking for a daily exercise regimen that burns fat, tones your body, and boosts your metabolism that doesn't require expensive fitness equipment and can be done at home for 20 minutes?

Jennifer Streu, a certified personal trainer, nutritionist and lifestyle coach, offers three high intensity interval training (HIIT) regimens. HIIT, according to Women’s Health Magazine, consists of short, intense bursts of exercise with either active recovery such as less intense exercise or complete rest in between.

Each 20-minute regimen targets different muscle groups and can be done as a full-body workout, individually on alternating days, or as a “finisher,” which boosts your metabolism after a steady cardio workout.

Streu, who’s also the founder of Life Balance Health & Nutrition in Charlotte, North Carolina, says HIIT burns more calories and fat than a steady cardio workout and increases aerobic capacity, which improves heart health, boosts your metabolism, and enables your body to burn more calories throughout the day.

HIIT circuits can be customized according to your workout preferences, fitness level and duration. And depending on your exercise goals, Streu says it typically takes three days to maintain and five days to lose body fat and weight.

Twenty-minute HIIT Circuits:

FLAT BELLY 50: Burns fat and tones the body.
Do three to five sets with a 30-second rest in between. Finish with 20 to 30 minutes of steady cardio such as running, bicycling or rowing.
10 jumping jacks
10 squats
10 second squat holds
10 crunches
10 mountain climbers

INVERTED PYRAMIDS: Burns fat
Run for 60 seconds, six pushups, six squat jacks
Run for 50 seconds, five pushups, five squat jacks
Run for 40 seconds, four pushups, four squat jacks
Run for 30 seconds, three pushups, three squat jacks
*Break for one minute*
Run for 30 seconds, three pushups, three squat jacks
Run for 40 seconds, four pushups, four squat jacks
Run for 50 seconds, five pushups, five squat jacks
Run for 60 seconds, six pushups, six squat jacks

100s: Improves heart health, burns fat, and tones the body.
Do three sets for a total of 300 reps or five sets for a total of 500 reps with a one-minute rest between reps.
10 wide squats
10 pushups
10 shoulder presses
10 plie squats
10 outer bicep curls
10 sec planks
10 burpees
10 alternating front lunges
10 tricep kickbacks
10 jump squats

For more information, visit www.lifebalancehealthandnutrition.com