Best Full Body HIIT Workouts Under 20 Minutes for Busy Professionals

In a world where time is a luxury, busy professionals often struggle to fit in effective workouts. If you've ever felt overwhelmed by the idea of hitting the gym or have faced a plateau in your fitness journey, you're not alone. The good news? You can achieve a full-body workout in under 20 minutes with high-intensity interval training (HIIT). These workouts are designed to maximize efficiency, allowing you to stay fit without the usual time commitment.

Quick Stats Box:

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

Warm-Up (5 minutes)

Before diving into the HIIT workout, it’s crucial to warm up your muscles to prevent injury. Follow these warm-up exercises:

1. Jog in Place - 1 minute

   • Form Cue: Keep your knees high and pump your arms.

2. Arm Circles - 1 minute

   • Form Cue: Extend arms sideways and make small circles, gradually increasing the size.

3. Bodyweight Squats - 1 minute

   • Form Cue: Keep your chest up and push your hips back.

4. High Knees - 1 minute

   • Form Cue: Drive your knees to your chest while maintaining a quick pace.

5. Dynamic Lunges - 1 minute

   • Form Cue: Step forward into a lunge and twist your torso towards the front leg.

HIIT Workout Routine (15 minutes)

Complete in: 15 minutes

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |---------------------------|--------------------|------|--------------|------------------------------------------------|-----------------------------| | Jumping Jacks | 30 seconds | 3 | 30 seconds | Land softly and keep your core engaged. | Step out instead of jumping | | Push-Ups | 12 reps | 3 | 30 seconds | Keep your body in a straight line from head to heels. | Knee push-ups | | Bodyweight Squats | 15 reps | 3 | 30 seconds | Squeeze your glutes at the top of the squat. | Reduce depth of squat | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Drive knees towards your chest quickly. | Slow down the pace | | Plank to Shoulder Tap | 12 reps (each side)| 3 | 30 seconds | Keep your hips stable while tapping your shoulder. | Drop to knees |

Cool-Down (3-5 Minutes)

After your HIIT session, it's essential to cool down to help your heart rate return to normal and prevent stiffness.

1. Standing Forward Bend - 1 minute

   • Form Cue: Reach for your toes and breathe deeply.

2. Child’s Pose - 1 minute

   • Form Cue: Sit back on your heels and stretch your arms forward.

3. Cat-Cow Stretch - 1 minute

   • Form Cue: Arch your back up and down while breathing deeply.

4. Seated Hamstring Stretch - 1 minute

   • Form Cue: Keep one leg extended and reach for your toes.

Conclusion

These HIIT workouts are perfect for busy professionals looking to maximize their efficiency in a limited timeframe. Aim to do this routine 3 times a week, ensuring you have rest days in between to recover. As you become more comfortable, you can increase the intensity by adding weights or increasing the duration of the high-intensity intervals.

For personalized coaching with real-time feedback, consider HipTrain’s live 1-on-1 video training sessions. With certified trainers, you can ensure proper form and get the most out of your workouts, all while saving with HSA/FSA eligibility.