No time for an hour of sport? This program bets on short, high-intensity sessions. 20 minutes is all it takes to sweat, progress, and get back to your day.
Duration
4 weeks
Frequency
3 sessions per week
Per session
~20 min
Audience
Busy schedules
The approach
Every session uses formats designed to maximize effort in minimal time: HIIT, Tabata, EMOM. Intensity builds progressively so your cardio and explosiveness improve week after week.
Who is it for?
Busy schedules, athletes who want results without spending hours training.
Week by week
Warm-up phase
HIIT and classic intervals. We calibrate the intensity and establish the rhythm.
Acceleration
Tabata and EMOM come into play. Rest periods shorten, cardio kicks up a notch.
High intensity
Denser sessions, explosive combinations. Your heart is working at full capacity.
Full throttle
The most intense sessions of the program. You measure your progress with timed formats.
What you'll gain
- Improve your cardio in less time
- Burn maximum calories in 20 minutes
- Develop explosiveness and endurance
- Train even with a packed schedule
Tip
Intensity is the key. 20 minutes at full effort beats 45 minutes at half pace. Give everything during the work phases, and fully recover during the rest.