21-Minute Workout – All-Out Climb: Burn, Strengthen, and Transform
If you've tried the "12-Minute Initial Explosion" workout, you know the power of a well-structured HIIT. Now, we're bringing you the extended 21-minute version, with 14 exercises that combine cardio, strength, and core to work your entire body at an intense and challenging pace.
This is the perfect workout for anyone looking to burn calories, tone up, and improve their endurance—all from home and using only their body weight.
How the training works
- Time per exercise: 20 seconds
- Rest between exercises: 10 seconds
- Number of exercises per round: 14
- Number of rounds: 3
- Total duration: approximately 21 minutes
The goal is to maintain intensity throughout the workout, taking breaks to recover energy.
Exercises
- Jumping Jacks – warms up the body and increases heart rate.
- Squats – strengthens legs and glutes.
- Full Push-ups – works chest, shoulders and triceps.
- Abdominal Spring – intensely activates the core.
- Half Burpee – increases calorie expenditure and improves cardio.
- Alternating Back Lunge – strengthens balance and leg strength.
- Mountain Climber – picks up the pace and engages the core.
- Alternating V-Up Abdominal – activates the abdominal region and hip flexors.
- Plank with shoulder tap – strengthens core and shoulder stability.
- Jumping Jacks + Squats – explosive workout for legs and glutes.
- Cross Climber – a more intense variation of the mountain climber, with torso rotation.
- Superman – works the lower back and posterior chain.
- Abdominal Star – challenges abdominal strength and coordination.
- Burpee – complete movement for strength, cardio and explosiveness.
Tips to get the most out of this workout
- Maintain perfect technique even when you are tired.
- Adjust the intensity to your physical condition — it will accelerate over time.
- It hydrates you well before and after training.
- If necessary, stretch at the end to help with muscle recovery.
💪 This workout is ideal for those who want to train at home with maximum efficiency and without wasting time. In 21 minutes, you'll get a complete stimulus to burn fat and gain strength.
If you liked it, share it with a friend or challenge someone to do it with you.
More workouts and tips at: www.treinoemcasa.com
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If you want to train with a plan that respects your time, your reality and gives you the results you seek — the 365 Training is for you.
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