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

Are you a busy professional struggling to find the time for a full workout? Gym intimidation and lengthy routines often make it hard to stay consistent. But what if I told you that you can get an effective full-body workout in under 20 minutes? Enter High-Intensity Interval Training (HIIT) — a time-efficient way to burn calories and build strength without needing any fancy equipment. Below, you'll find five HIIT workouts that can be done in the comfort of your home, requiring only a small space and no equipment.

Quick Stats Box

• Total Time: 20 minutes
• Equipment Needed: No equipment required
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

Before diving into the workouts, let's prepare your body:

1. Jumping Jacks - 1 minute
2. High Knees - 1 minute
3. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
4. Bodyweight Squats - 1 minute
5. Lunges with a Twist - 1 minute

Full Body HIIT Workouts

Workout 1: Tabata Style

• Burpees (or Squat Thrusts)

  • Reps: 8 rounds of 20 seconds
  • Sets: 4 sets
  • Rest: 10 seconds between rounds
  • Form Cue: Keep your core tight and land softly.
  • Modification: Step back instead of jumping back.

• Mountain Climbers

  • Reps: 8 rounds of 20 seconds
  • Sets: 4 sets
  • Rest: 10 seconds between rounds
  • Form Cue: Drive your knees towards your chest quickly.
  • Modification: Slow down the pace for a gentler version.

Workout 2: Circuit Training

• Push-Ups (or Knee Push-Ups)

  • Reps: 12 reps
  • Sets: 3 sets
  • Rest: 30 seconds between sets
  • Form Cue: Keep your body in a straight line from head to heels.
  • Modification: Drop to your knees for an easier version.

• Jump Squats

  • Reps: 15 reps
  • Sets: 3 sets
  • Rest: 30 seconds between sets
  • Form Cue: Land softly to protect your knees.
  • Modification: Perform regular squats instead.

Workout 3: AMRAP (As Many Rounds As Possible)

• Plank Jacks

  • Reps: 10 reps
  • Sets: 3 sets
  • Rest: 30 seconds between sets
  • Form Cue: Keep your hips down and core engaged.
  • Modification: Step out instead of jumping.

• High Knees

  • Duration: 30 seconds
  • Sets: 3 sets
  • Rest: 30 seconds between sets
  • Form Cue: Pump your arms to increase intensity.
  • Modification: March in place for a low-impact version.

Workout 4: EMOM (Every Minute on the Minute)

• Lateral Lunges

  • Reps: 8 reps per side
  • Sets: 5 sets
  • Rest: 0 seconds (begin next exercise at the top of each minute)
  • Form Cue: Keep your chest up and back straight.
  • Modification: Reduce depth of lunge.

• Plank to Push-Up

  • Reps: 5 reps
  • Sets: 5 sets
  • Rest: 0 seconds
  • Form Cue: Engage your core and don't let your hips sag.
  • Modification: Drop to knees for a modified plank.

Workout 5: Ladder Workout

• Sit-Ups

  • Reps: 10, 12, 15 (increase each round)
  • Sets: 3 sets
  • Rest: 30 seconds between sets
  • Form Cue: Exhale at the top of the movement.
  • Modification: Do crunches instead for a gentler version.

• Skaters

  • Reps: 15 reps per side
  • Sets: 3 sets
  • Rest: 30 seconds between sets
  • Form Cue: Leap from side to side, landing softly.
  • Modification: Step side to side instead of jumping.

Summary Table of Workouts

| Exercise | Reps/Duration | Sets | Rest | Modification | |-------------------------|----------------------|------|-----------------------|-----------------------------------| | Burpees | 20 seconds (8 rounds)| 4 | 10 seconds | Step back instead of jumping | | Mountain Climbers | 20 seconds (8 rounds)| 4 | 10 seconds | Slow down the pace | | Push-Ups | 12 reps | 3 | 30 seconds | Knee push-ups | | Jump Squats | 15 reps | 3 | 30 seconds | Regular squats | | Plank Jacks | 10 reps | 3 | 30 seconds | Step out instead of jumping | | High Knees | 30 seconds | 3 | 30 seconds | March in place | | Lateral Lunges | 8 reps per side | 5 | 0 seconds | Reduce depth | | Plank to Push-Up | 5 reps | 5 | 0 seconds | Drop to knees | | Sit-Ups | 10, 12, 15 | 3 | 30 seconds | Crunches instead | | Skaters | 15 reps per side | 3 | 30 seconds | Step side to side |

Cool Down (3-5 minutes)

Finish your workout with these stretches to aid recovery:

1. Forward Fold - 1 minute
2. Child’s Pose - 1 minute
3. Seated Hamstring Stretch - 30 seconds per leg
4. Shoulder Stretch - 30 seconds per arm

Complete in: 20 minutes

Conclusion

These HIIT workouts are designed for busy professionals who want to maximize their time and effectiveness. Feel free to mix and match exercises based on your preferences and available time. Aim to complete these workouts 3 times a week for optimal results. As you progress, you can increase the intensity by adding more reps or reducing rest times.

For personalized coaching and real-time feedback, consider trying live 1-on-1 sessions with certified trainers at HipTrain. With flexible scheduling and HSA/FSA eligibility, it's a cost-effective way to achieve your fitness goals.