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20-Minute Full Body HIIT Workout

If you’ve got 20 minutes, you can squeeze in an effective workout! This 20-Minute Full Body HIIT Workout is a challenging home workout that will get you sweating.

A woman standing in red leggings and a Camo sports bra with her arm out and the text 20-minute Full body HIIT Workout

Red Pocket Light N Tight Hi Rise Capri and Forest Camo Mesh Adjustable Sports Bra from ZYIA Active.

HIIT workouts are perfect for busy people who like to get a lot of bang for their buck when it comes to exercise. You can get a lot accomplished in a short amount of time with HIIT training, and the best part you can get it done in your living room if needed!

What is a HIIT Workout?

HIIT stands for High Intensity Interval Training. It is a type of training where you give an intense, all-out burst of effort for a short amount of time, followed by a very short rest or active recovery period. Sometimes there are no pauses during a set.

This technique helps you burn more fat in less amount of time. HIIT workouts are known to be great for fat burning and are excellent for both weight loss and muscle toning.

I love that HIIT training is effective in a short amount of time. These workouts are intense, short workouts, usually ranging from under 10 minutes and can be up to 45 minutes. Even the shortest ones feel like you accomplished a great workout!

You’ll find that a HIIT workout usually consists of a warm up to get your body ready for the intense exercise, then several repetitions of high-intensity exercise. The actual exercises will vary from one workout to the next.

They are often done with no equipment needed, and that’s the case for the workout I have for you today. This 20-Minute Full Body HIIT workout is coming at the perfect time for me as we just added a puppy to our life!

Meet Benny. He’s a Mini-Bernadoodle puppy and is keeping me very busy as I *try* to work from home. We are so in love!

A puppy with black fur and white markings with a chew toy

It’s been much easier to sneak in a workout at home than make the trip to Orangetheory since Benny arrived. I hope you love this fast and effective workout! Please let me know if you give it a try!

20-Minute Full Body HIIT Workout

Warm Up

  • Running in place x 1 Minute
  • Jumping jacks x 50
  • Running in place x 45 seconds
  • Jumping jacks x 40
  • Running in place x 30 seconds
  • Jumping jacks x30
  • Running in place x 30 seconds
  • Jumping jacks x 30
  • Running in place x 45 seconds
  • Jumping jacks x 40
  • Running in place x 1minute
  • Jumping jacks x 50

Total Body HIIT Workout-2 Rounds

Complete each exercise for 45 seconds, followed by a 15 second rest. Catch your breath for 1-2 minutes and repeat the set.

1. Mountain Climbers

  • Get into a plank position and make sure to distribute your weight evenly between your hands and your toes. Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment. Check your form!
  • Pull your right knee into your chest as far as you can, and then switch, pulling that knee out and bringing the other knee in.
  • Keeping your hips down, run your knees in and out as far and as fast as you can.

2. Skater

  • Stand with your feet hip-width apart. Lift your right leg and jump to the right.
  • As you land on your right foot, let your left leg swing behind the right while you keep your left foot off of the floor the whole time. Bring your left hand down as your right arm swings behind your back.
  • Bring your left leg to the left and jump from your right leg, landing lightly on your left foot. Then, the right foot should swing behind you, and allow your right hand to come down toward the floor and your left arm to swing behind your back.
  • Continue to skate from side to side.

5. Burpees

  • Stand with feet shoulder-width apart and your arms down at your side.
  • Bend your knees and reach forward to place your hands on the floor, while kicking your legs back into a plank position.
  • Immediately jump your legs forward back to start and jump in the air.
  • Repeat.

4. Punch Twists 

  • Sit with bent knees and your feet on the floor.
  • Sit back slightly and keep your spine straight.
  • Twist to the left, punching your right arm over to the left side.
  • Bring both arms and body back to the center, and then do the opposite side.

5. Up and Down Plank

  • Begin in a full plank position, arms straight.
  • Lower your right elbow to the mat and then the left, coming into an elbow plank position.
  • Lift your right hand onto the mat, and straighten your right elbow. Do the same on the left to return to the full plant position. 

6. Alternative Lunge Jumps

  • Start in a split stance position with your hands on your hips, your torso upright, and your knees about bent at a 90-degree angle. Lower one knee toward the ground in a lunge while keeping your front shin vertical.
  • Jump off the ground and switch the position of your legs while in mid-air, landing into the lunge position with the opposite leg forward. Repeat, switching legs on each jump.

    7. Tricep Dips

    • Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing toward body.
    • Lift your hips off the floor and slowly bend your elbows and lower your body close to the floor. Keep abdominal muscles tight, and extend arms through the elbows. Repeat. 

    8. Tuck Jumps

    • Stand with feet shoulder-width apart and your arms down at your side.
    • Slightly bend your knees and using the power from your legs, bend deeper and jump straight up lifting your knees as you extend your arms and touch them.  Be sure to land softly with bent knees.

    9. Flutter Kicks

    • Lie on your back and extend your legs up to a 45-degree angle.
    • Keeping your legs straight and together, start lowering one leg. Raise your lowered leg and lower the other, focusing on keeping your core engaged. Continue the movement, alternating between legs.

    10. Push Ups

    • Position your hands shoulder-width apart, or a little bit wider if that’s more comfortable for you. As you bend your elbows and lower toward the ground, your elbows should be at about a 45-degree angle to your body. 
    • Keep your core tight and your back straight as you complete your pushups.
    • If you can’t do regular push ups for the entire 45 seconds, drop your knees to the ground.
    Make sure to take a few minutes to stretch after your workout.
    I have more workouts for you to try! If you like interval training, you might like this At-Home Circuit Workout. If you want to target different areas with your workouts, check out this Booty Workout, this Dumbbell Arm Workout, or this Leg Workout at Home. Check out all my  fitness posts here.

    Reader Interactions

    Comments

    2. Stefania Clayton says

      Thanks for the info, I love reading about tennis, which is very popular in America. I am glad to know that this tournament took place after my exams, I will watch every match of this tournament and get essay help uk to finish the college work. I invite you to write an article about tennis.

      Reply

    4. Mara says

      Love the full body hiit workout. I’m also trying to switch to a healthier lifestyle and started to mine for healthy recipes like yours. Also, I started training with SportMe running app, and I managed to get rid of some pounds. Your blog posts are super inspiring for me in this phase, thanks!

      Reply

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