advance HIIT workout to lose weight * spend 20 mins just for 21 days

advanced High-Intensity Interval Training (HIIT) workout that you can follow to help you lose weight. Remember to consult a healthcare professional before starting any new exercise routine, especially if you have any pre-existing health conditions.

Workout Structure:

Duration: 20 minutes
Frequency: 4-5 times a week for 21 days
Warm-Up (3-5 minutes):
Start with a light warm-up to get your heart rate up and your muscles ready for the intense workout. You can do jumping jacks, high knees, or dynamic stretches.

HIIT Circuit (16-17 minutes):
Perform each exercise at maximum effort for 40 seconds, followed by a 20-second rest. Complete the entire circuit, rest for 1-2 minutes, and then repeat for a total of 3 rounds.

Burpees: Start in a standing position, drop into a squat, kick your feet back into a push-up position, do a push-up, jump your feet back to the squat position, and explode into a jump.

Mountain Climbers: Get into a push-up position, bring one knee towards your chest, then quickly switch legs in a running motion while keeping your core engaged.

Jump Squats: Begin with a regular squat, then explode into a jump, and land softly back into the squat position.

High Knees: Stand in place and alternate driving your knees up toward your chest rapidly, as if you're jogging in place.

Plank Jacks: Get into a plank position, then jump your feet wide and back together while maintaining a strong core.

Sprint in Place: Run in place as fast as you can, lifting your knees high while pumping your arms.

Cool Down (2-3 minutes):
Finish your workout with a cool-down to gradually bring your heart rate down and stretch your muscles. Focus on deep breathing and static stretches for major muscle groups.

Remember to listen to your body. If you need to modify any exercises due to fatigue or fitness level, feel free to do so. As you progress through the 21 days, you can increase the intensity by adding more rounds to the circuit, increasing the work interval duration, or reducing the rest time between intervals.

Along with this workout, ensure you're maintaining a balanced diet and staying hydrated. Weight loss also heavily depends on your overall caloric intake, so consider tracking your food intake and making healthy food choices to support your efforts.