Best Full Body HIIT Workouts: Top 5 Routines You Can Do in Under 20 Minutes

Struggling to find time for an effective workout? You're not alone. Many busy professionals face the challenge of juggling work, family, and personal fitness. Fortunately, High-Intensity Interval Training (HIIT) provides a solution, allowing you to torch calories and build strength in a short amount of time. In this article, we present five full-body HIIT workouts that can be completed in under 20 minutes, requiring minimal space and no equipment.

Quick Stats

• Total Time: 20 minutes
• Equipment Needed: No equipment required
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the HIIT workouts, it's essential to warm up your body to prevent injuries and improve performance.

1. Jumping Jacks - 1 minute
   • Form Cue: Land softly on your feet.
2. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your arms straight and rotate from the shoulders.
3. High Knees - 1 minute
   • Form Cue: Drive knees towards your chest.
4. Bodyweight Squats - 1 minute
   • Form Cue: Keep your chest up and push through your heels.
5. Torso Twists - 1 minute
   • Form Cue: Rotate your torso while keeping your hips facing forward.

Full Body HIIT Workouts

Workout 1: Tabata Style (20 seconds work, 10 seconds rest)

• Burpees (or Half Burpees)

  • Reps: 8 rounds (4 minutes total)
  • Sets: 1
  • Rest: 1 minute after all rounds
  • Form Cue: Land softly and keep your back straight.
  • Modification: Step back instead of jumping.

• Mountain Climbers

  • Reps: 8 rounds (4 minutes total)
  • Sets: 1
  • Rest: 1 minute after all rounds
  • Form Cue: Keep your core tight and drive your knees forward.
  • Modification: Slow down the pace.

Workout 2: AMRAP (As Many Rounds As Possible in 5 Minutes)

• Jump Squats

  • Reps: 10
  • Sets: 1
  • Rest: 1 minute after 5 minutes
  • Form Cue: Land softly and aim for depth.
  • Modification: Regular squats without the jump.

• Push-Ups (or Knee Push-Ups)

  • Reps: 10
  • Sets: 1
  • Rest: 1 minute after 5 minutes
  • Form Cue: Keep your body in a straight line.
  • Modification: Do push-ups on your knees.

Workout 3: Ladder Workout

• High Knees

  • Reps: 20 seconds
  • Sets: 3
  • Rest: 45 seconds between sets
  • Form Cue: Pump your arms to help with speed.
  • Modification: March in place.

• Plank Jacks

  • Reps: 20 seconds
  • Sets: 3
  • Rest: 45 seconds between sets
  • Form Cue: Keep your core tight and back flat.
  • Modification: Step out instead of jumping.

Workout 4: Circuit Training

• Lateral Lunges

  • Reps: 12 per side
  • Sets: 3
  • Rest: 45 seconds between sets
  • Form Cue: Keep your knee aligned with your toes.
  • Modification: Reduce the range of motion.

• T-Push-Ups

  • Reps: 6 per side
  • Sets: 3
  • Rest: 45 seconds between sets
  • Form Cue: Open your body to form a ‘T’ shape.
  • Modification: Do regular push-ups without the rotation.

Workout 5: Finish Strong

• Plank to Downward Dog

  • Duration: 30 seconds
  • Sets: 2
  • Rest: 30 seconds between sets
  • Form Cue: Push your hips back and keep your arms straight.
  • Modification: Hold a static plank.

• Skaters

  • Duration: 30 seconds
  • Sets: 2
  • Rest: 30 seconds between sets
  • Form Cue: Jump side to side while keeping your balance.
  • Modification: Step side to side instead of jumping.

Cool-Down (3-5 Minutes)

Finish your workout with a proper cool-down to help your body recover.

1. Forward Fold - 1 minute
   • Form Cue: Reach for your toes while keeping knees slightly bent.
2. Child's Pose - 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.
3. Seated Hamstring Stretch - 1 minute (30 seconds per leg)
   • Form Cue: Keep your back straight while reaching for your toes.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------|---------------------|------|---------------------| | Burpees | 8 rounds (20s on, 10s off) | 1 | 1 minute | | Mountain Climbers | 8 rounds (20s on, 10s off) | 1 | 1 minute | | Jump Squats | 10 | 1 | 1 minute | | Push-Ups | 10 | 1 | 1 minute | | High Knees | 20 seconds | 3 | 45 seconds | | Plank Jacks | 20 seconds | 3 | 45 seconds | | Lateral Lunges | 12 per side | 3 | 45 seconds | | T-Push-Ups | 6 per side | 3 | 45 seconds | | Plank to Downward Dog | 30 seconds | 2 | 30 seconds | | Skaters | 30 seconds | 2 | 30 seconds |

Complete in: 20 minutes

These HIIT workouts are designed to maximize efficiency, allowing you to fit a full-body workout into your busy schedule. Aim to complete these routines 3 times a week for best results, with rest days in between.

Conclusion

You don't need a gym or a lot of time to achieve fitness goals. With these five full-body HIIT workouts, you can effectively build strength and endurance without stepping outside your home. For personalized coaching and real-time feedback, consider scheduling a session with one of our certified trainers at HipTrain.