Best Full Body HIIT Workouts Under 20 Minutes: Quick Burn Solutions

Struggling to find time for a workout in your busy schedule? You’re not alone. Many professionals deal with the challenge of fitting effective exercise into their day. Luckily, high-intensity interval training (HIIT) offers a solution: short, effective workouts that can be done anywhere and require minimal or no equipment. In just 20 minutes, you can elevate your heart rate, burn calories, and strengthen your entire body.

Quick Stats:

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

Warm-Up (5 minutes)

Prepare your body for the workout ahead with this dynamic warm-up.

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. High Knees: 30 seconds
3. Bodyweight Squats: 10 reps
4. Lateral Lunges: 10 reps (5 each side)
5. Torso Twists: 30 seconds

Full Body HIIT Workout (15 minutes)

Perform each exercise for the indicated reps or duration, followed by a 30-second rest. Complete 3 rounds.

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |------------------------------|---------------|------|-------------------|---------------------------------------|--------------------------------| | Jumping Jacks | 30 seconds | 3 | 30 seconds | Land softly on your feet | Step side-to-side instead | | Push-Ups (Knee or Standard) | 10-15 reps | 3 | 30 seconds | Keep your body in a straight line | Perform on knees | | Bodyweight Squats | 15 reps | 3 | 30 seconds | Push through your heels | Reduce depth of squat | | Plank to Shoulder Tap | 30 seconds | 3 | 30 seconds | Keep your hips steady | Drop to knees | | Burpees | 10 reps | 3 | 30 seconds | Jump high and land softly | Step back instead of jumping |

Cool-Down (3-5 minutes)

Take time to stretch and lower your heart rate.

1. Standing Forward Bend: Hold for 30 seconds
2. Quad Stretch: 30 seconds each leg
3. Shoulder Stretch: 30 seconds each arm
4. Child’s Pose: Hold for 1 minute

Complete in: 20 minutes

Conclusion

These quick HIIT workouts are designed for busy professionals who want to maximize their fitness in minimal time. Aim to complete this routine 3 times a week, allowing for rest days in between. As you progress, consider increasing the intensity by adding light dumbbells or increasing the number of rounds.

For personalized coaching and real-time feedback to perfect your form, consider HipTrain's live 1-on-1 sessions with certified trainers. They’re HSA/FSA eligible, making it easy to save while you invest in your health.