Burn Fat & Build Muscles in just 20 minutes! скачать в хорошем качестве

Burn Fat & Build Muscles in just 20 minutes!

Get ready to melt fat, build muscle, and question all your life choices in under 25 minutes—this is Captain HIIT’s no-excuses, no-equipment DEMOLITION CIRCUIT. This full-body calisthenics workout uses intense intervals and short rest periods to crank up EPOC, so your body keeps burning calories long after you’ve face-planted on the mat.​ What this workout does? This circuit is designed to hit every major muscle group—chest, back, shoulders, arms, core, and legs—using only bodyweight so you can train anywhere, anytime. Research shows that high-intensity training and bodyweight sets taken close to failure can stimulate muscle growth and significantly boost post-workout calorie burn.​ Instead of slow, boring cardio, you’ll be using explosive moves like jump squats and burpees to challenge your strength and conditioning in the same session. Burpee-style full-body calisthenics can burn a high number of calories per minute while also improving endurance and power.​ How the circuit works You’ll perform 6 exercises for 40 seconds of all-out work followed by 20 seconds of rest, cycling through all movements for 4 total rounds. This style of interval training keeps your heart rate elevated and maximizes the afterburn effect, increasing your metabolic rate for hours after you finish.​ The structure blends strength-focused bodyweight moves with conditioning intervals, giving you the benefits of resistance training and HIIT in one efficient session. High-intensity circuits like this can elevate daily energy expenditure by several percent through extended recovery demands.​ What you’ll need (and feel) You don’t need equipment, a gym membership, or a fancy setup—just your body, some floor space, and enough determination to survive burpees with dignity. Multi-joint calisthenics like push-up variations, lunges, and planks can effectively build strength and muscle when performed with good form and progressive overload.​ Expect heavy breathing, serious muscle burn, and that glorious mix of regret and pride that only a brutal HIIT circuit can deliver. Many people find that consistent high-intensity bodyweight training improves body composition, energy levels, and cardio fitness in just a few weeks.​ Call to action If you’re ready to torch fat, build muscle, and join Captain HIIT’s squad of couch-proof warriors, hit play and commit to all 4 rounds. For best results, combine this routine with 3 to 4 sessions per week, solid recovery, and a protein-rich diet to support muscle repair and growth.​ Smash subscribe, drop a comment with which exercise humbled you the most, and remember: the afterburn is your metabolism working overtime for you, not against you.