20-Minute HIIT Cardio Workout to Burn Fat and Lose Weight

High-Intensity Interval Training (HIIT) workouts for weight loss.

When it comes to weight loss, fat loss, and boosting your metabolism, high-intensity interval training is the way to go.

You’ll spend less time working out, and you’ll achieve your weight loss goal faster.

High-intensity interval training improves both your aerobic fitness as well as your anaerobic systems.

And because you’ll be spending less time working, you preserve muscle loss, which is something that happens with long steady cardiovascular exercises.

Since muscles are one of the most important factors in keeping your metabolism running efficiently, this muscle preservation is essential. 

We covered this in great detail in our post, cardio vs weight training which is one is better for losing weight.

If you are not familiar with the differences between the two types of exercise, read the post and come back to this post for a short cardio workout.

What Is High-Intensity Interval Training (HIIT)?

High-intensity interval training (HIIT), also known as high-intensity intermittent exercise (HIIE), is a form of training that involves alternating between short periods of very intense anaerobic exercise such as sprinting for 30 seconds with less intense aerobic exercise such as walking for 60 seconds.

Example of high-intensity interval training:

  • Sprinting 30 seconds
  • Walking 60 seconds

In fact, this is what this 20-minute cardio workout is all about.

While you can perform this workout as a stand-alone and add sparingly or regularly to your workout routines, following this 4-week high-intensity interval training program can bring optimum weight loss and fat loss results.

You’ll need to grab the 30-Day Workout Calendar to follow your weekly workout.   

Week-1 of the 4-Week

There are 3 parts to this cardio routine:

  • Warm-up
  • Interval Training
  • Cooldown

How this plan works:


  • 3 Minutes – It begins with a 3-minute warm-up where you slowly and steadily raise your heart rate to Zone 1 target heart rate. 
  • The level of cardio during Warmup is easy and your quality of breathing should be very relaxed and can easily carry on a conversation. 

Interval Training

  • 14 Minutes – In Interval Training, you raise your heart rate to Zone 2 by increasing intensity.
  • Running faster can usually increase your cardio workout intensity. The level of exertion is moderate and talking should get difficult during this Interval Training. 


  • 3 Minutes – The purpose of this 3-minute cooldown is to slowly bring down your heart rate to Zone 1 to prevent dizziness when stopping an intense activity.
  • Use of a treadmill is an excellent way to add incline during your interval training, but if you don’t have access to one, you can use other types of cardio such as running outside or biking.

What’s important is you aiming to reach your target heart rate zone during each phase.

20-Min Treadmill Cardio on Your Week 1

This is a part of our 30 Day Workout Plan that consists of 4 weekly cardio workout routines and 4 weekly strength training routines.

There you have it, you just did your week 1 out of the 4-week high-intensity interval training program. After completing week 1, grab the rest below to continue and stick to your program each week.

High-intensity interval training plan for week 2 to 4:

  • Week 2: 30-Minute Cardio Workout
  • Week 3: 24-Minute Cardio Workout
  • Week 4: 26-Minute Cardio Workout 

We’d love to hear your feedback. Please come back to let us know how your first week went in the comment below.

Click here to see the “Flavor-Pairing” trick that helped me melt away 22 pounds in just 16 days (proven for women only)

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