Intense HIIT workout to lose weight * 20 mins

A high-intensity interval training (HIIT) workout is an efficient way to burn calories and lose weight in a short amount of time. Here's a 20-minute HIIT workout that you can try:

Warm-up (3 minutes):

Jog in place or do jumping jacks for 1 minute.
Perform arm circles (both forward and backward) for 1 minute.
Do bodyweight squats for 1 minute.
HIIT Circuit (repeat 3 times, 30 seconds per exercise with 15 seconds rest in between):

Burpees: Start standing, squat down, kick your legs back, do a push-up, jump back to a squat, and then jump up.
High knees: Run in place, lifting your knees as high as possible.
Mountain climbers: Get into a push-up position and alternate bringing your knees towards your chest.
Jump squats: Squat down, then explosively jump up.
Plank with shoulder taps: Get into a plank position and tap each shoulder with the opposite hand.
Cool-down (3-5 minutes):

Slowly walk around and let your heart rate come down.
Stretch your major muscle groups, focusing on your legs, back, and arms.
Perform deep breathing exercises to relax and recover.
Remember to listen to your body and modify the exercises if needed. It's crucial to maintain proper form to prevent injuries. Additionally, combine this workout with a balanced diet for effective weight loss results.