The Best 5 Exercises for a Full Body HIIT Routine

Are you struggling to find time for the gym or feeling intimidated by long workout sessions? Perhaps you’ve hit a plateau or are recovering from an injury. The good news is you can achieve an effective full body workout in just 20 minutes from the comfort of your home. High-Intensity Interval Training (HIIT) is perfect for busy professionals, combining short bursts of intense effort with quick recovery periods, all while requiring minimal space and no equipment.

Quick Stats

• 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)

Prepare your body for action with this quick warm-up routine. Perform each exercise for 30 seconds with minimal rest.

1. Jumping Jacks
2. Arm Circles
3. High Knees
4. Bodyweight Squats
5. Lateral Lunges

Full Body HIIT Routine

1. Burpees (also known as squat thrusts)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Tempo: Explode up as you jump, land softly on your feet
• Form Cue: Keep your back straight as you drop into the squat
• Modification: Step back instead of jumping for an easier version

2. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Tempo: Quick pace, drive knees toward your chest
• Form Cue: Keep your core tight to avoid sagging hips
• Modification: Perform on an elevated surface like a bench for less intensity

3. Push-Ups (standard or knee)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Maintain a straight line from head to heels
• Modification: Drop to your knees for an easier version

4. Jump Squats

• Reps: 10 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Tempo: 2 seconds down, explode up
• Form Cue: Land softly on your feet to protect your knees
• Modification: Perform regular squats without the jump for less intensity

5. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Tempo: Slow and controlled
• Form Cue: Keep your hips stable as you tap your shoulders
• Modification: Drop to your knees to reduce difficulty

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|---------------|------|--------------| | Burpees | 10 reps | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Push-Ups | 12 reps | 3 | 45 seconds | | Jump Squats | 10 reps | 3 | 30 seconds | | Plank to Shoulder Tap | 30 seconds | 3 | 30 seconds |

Cool Down (3-5 minutes)

Finish your workout with these stretches to help your body recover. Hold each stretch for 20-30 seconds.

1. Standing Forward Bend
2. Cat-Cow Stretch
3. Child’s Pose
4. Shoulder Stretch

Complete in: 20 minutes

Conclusion

This full body HIIT routine is designed to fit into your busy schedule while providing a thorough workout that engages all major muscle groups. Aim to complete this routine 3 times a week, allowing for rest days in between to help your body recover and adapt. As you progress, challenge yourself by increasing the intensity of each exercise or reducing rest times.

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