Cardio
Full Body HIIT Circuit — Maximum Output in 20 Minutes
Duration: 20 Minutes | Difficulty: Level 3 — Advanced | Focus: Full-Body | Type: HIIT
20 minutes. That's all it takes. This full-body HIIT circuit is designed for one purpose: maximum calorie burn with minimal equipment. No steady-state treadmill marches. No light weights. Just explosive, compound movements that recruit every muscle fiber you've got. If you're on a cut and want to preserve muscle while torching fat, this is your main event.
![HIIT circuit showing burpee and jump squat positions]
Fuel This Workout
HIIT demands explosive energy. Training fasted for HIIT is possible but suboptimal — you'll fatigue earlier and your rep quality will drop in the later rounds. Fuel this session properly.
Pre-Workout (90 min before)
| Timing | Meal | Calories |
|---|---|---|
| 90 min before | White rice (3/4 cup cooked) + 4 oz chicken breast + 1/2 cup spinach | ~400 kcal |
| 60 min before | Katabolic Pre-Workout (1.5 scoops, 150mg caffeine version) | ~7 kcal |
| 30 min before (if short on time) | 1 banana + 1 tbsp honey | ~160 kcal |
Post-Workout (within 30 min — non-negotiable for HIIT)
| Timing | Meal | Calories |
|---|---|---|
| Immediately | Katabolic Whey Isolate (2 scoops) + 30g dextrose + water | ~350 kcal |
| 60 min after | Lean steak (5 oz) + white potato (1 medium) + roasted broccoli | ~500 kcal |
| 2 hours after | Full-fat Greek yogurt (3/4 cup) + 1 tbsp walnuts + cinnamon | ~220 kcal |
Hydration Table
| Phase | Fluid | Electrolytes |
|---|---|---|
| Pre-workout | 20 oz water | 200mg sodium (helps with explosive contraction) |
| During | 8–10 oz water every 10 min | 1 electrolyte tab per 32 oz |
| Post-workout | 24 oz water + Katabolic Electrolytes | 400mg sodium, 200mg potassium |
Calorie deficit tip: HIIT on a cut is a balancing act. You need enough glycogen to produce explosive output, but you can't afford a huge caloric surplus. The solution: consume fast-digesting carbs (white rice, dextrose, banana) exactly around your workout window — 60–90 min before and immediately after. Keep the rest of your meals lower-carb to maintain your daily deficit.
Dextrose post-workout: On a deep cut, the 30g dextrose post-workout may feel counterintuitive. Trust the science: rapid insulin spike from fast carbs drives amino acids (from your protein shake) into muscle tissue, improving recovery and reducing cortisol. The dextrose goes to muscle glycogen, not fat storage, when consumed immediately post-exercise.
Tips & Modifications
Beginner (Level 1) — Do NOT attempt this circuit at full intensity:
- Replace burpees with step-back burpees (no jump, no push-up)
- Replace jump squats with bodyweight squats (fast tempo, no jump)
- Reduce mountain climbers to 15 reps per leg
- Skip tuck jumps entirely — substitute jumping jacks 3x20
- Reduce plank jacks to a slow march (alternate feet out and back)
- Do 2 rounds with 90 seconds rest
Intermediate (Level 2):
- Perform prescribed reps for all exercises
- No push-up on burpees (still jump and step back)
- Reduce rest between exercises to 10 seconds
- Complete 3 rounds with 75 seconds rest
Advanced (Level 3) — Standard protocol:
- Full prescribed reps and rest
- Add a push-up to every burpee (chest-to-floor)
Elite (Level 4):
- Add a 10-lb weight vest
- Do 4 rounds with 45 seconds rest
- Add 5 extra reps to burpees and tuck jumps each round
- Perform all exercises on a 30-second work / 10-second rest interval instead of rep counts
HIIT on a cut: the warning: When your calories are low, HIIT recovery is compromised. You may feel fine during the workout but crash 2 hours later. If you experience dizziness, nausea, or prolonged fatigue more than 30 minutes post-workout, scale back the intensity or reduce to 2 rounds. HIIT is a tool, not a punishment.
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- Katabolic Whey Isolate — Rapid HIIT Recovery — rel="sponsored"
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