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

Struggling to fit a workout into your busy schedule? You’re not alone. Many professionals find it challenging to carve out time for fitness amidst work and personal commitments. Luckily, High-Intensity Interval Training (HIIT) is the perfect solution for those who want an effective workout in a short amount of time. In just 20 minutes or less, you can torch calories and build strength with these full-body HIIT workouts that require minimal to no equipment.

Quick Stats Box

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

Warm-Up (5 Minutes)

Before diving into the workouts, it's essential to prepare your body. Spend 5 minutes warming up to reduce the risk of injury and improve performance.

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings: 30 seconds (15 seconds each leg)
3. High Knees: 1 minute
4. Bodyweight Squats: 1 minute
5. Lateral Lunges: 1 minute (30 seconds each side)
6. Torso Twists: 1 minute

Full Body HIIT Workout Overview

Each workout consists of 5 exercises performed as circuits. Complete each exercise for the specified reps or duration, followed by a 30-second rest before moving to the next exercise. Repeat the circuit 2-3 times based on your fitness level.

Workout 1: Bodyweight Blast

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |----------------------|-------------------|------|-----------|--------------------------------|-----------------------------| | Jumping Jacks | 30 seconds | 3 | 30 seconds | Keep knees soft when landing | Step side to side | | Push-Ups | 12 reps | 3 | 30 seconds | Elbows at 45-degree angle | Knee push-ups | | Squat Jumps | 12 reps | 3 | 30 seconds | Land softly, knees behind toes | Regular squats | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Drive knees towards chest | Slow step-in/out | | Plank Hold | 30 seconds | 3 | 30 seconds | Keep body in a straight line | Drop to knees |

Workout 2: Cardio Core

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |----------------------|-------------------|------|-----------|--------------------------------|-----------------------------| | Burpees | 10 reps | 3 | 30 seconds | Jump high, land softly | Step back instead of jump | | Russian Twists | 30 seconds | 3 | 30 seconds | Engage your core throughout | Keep feet on the ground | | Skaters | 30 seconds | 3 | 30 seconds | Keep hips low | Step side to side | | Plank Jacks | 30 seconds | 3 | 30 seconds | Keep your core tight | Step feet out instead | | Side Plank (each side) | 20 seconds | 3 | 30 seconds | Stack your feet | Drop to your knees |

Workout 3: Strength and Stamina

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |----------------------|-------------------|------|-----------|--------------------------------|-----------------------------| | High Knees | 30 seconds | 3 | 30 seconds | Drive knees up to hip level | March in place | | Tricep Dips | 12 reps | 3 | 30 seconds | Keep elbows close to body | Use a chair for support | | Plank Shoulder Taps | 30 seconds | 3 | 30 seconds | Keep hips level | Drop knees to the ground | | Reverse Lunges | 12 reps (each leg)| 3 | 30 seconds | Step back, keep front knee behind toes | Forward lunges | | Bicycle Crunches | 30 seconds | 3 | 30 seconds | Rotate shoulders towards knees | Keep feet on the ground |

Workout 4: Speed and Agility

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |----------------------|-------------------|------|-----------|--------------------------------|-----------------------------| | Fast Feet | 30 seconds | 3 | 30 seconds | Stay light on your feet | Slow down the pace | | Lateral Shuffles | 30 seconds | 3 | 30 seconds | Stay low, quick side steps | Step side to side | | Push-Up to T-Plank | 10 reps | 3 | 30 seconds | Rotate your body as you reach | Drop to knees | | Squat to Calf Raise | 12 reps | 3 | 30 seconds | Rise up on toes at the top | Regular squats | | Flutter Kicks | 30 seconds | 3 | 30 seconds | Keep lower back pressed down | Bend knees slightly |

Workout 5: Total Body Challenge

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |----------------------|-------------------|------|-----------|--------------------------------|-----------------------------| | Box Jumps (or Step-Ups)| 10 reps | 3 | 30 seconds | Land softly, use arms for momentum | Step up onto a sturdy surface | | Inchworms | 30 seconds | 3 | 30 seconds | Walk hands out to plank position | Walk out to a wall | | Side Lunges | 12 reps (each side)| 3 | 30 seconds | Keep weight in the heel | Regular lunges | | Pike Push-Ups | 10 reps | 3 | 30 seconds | Hips high, elbows out | Regular push-ups | | Supermans | 30 seconds | 3 | 30 seconds | Lift arms and legs simultaneously | Raise one arm/leg at a time |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to aid recovery.

1. Child’s Pose: 1 minute
2. Seated Forward Bend: 1 minute
3. Cat-Cow Stretch: 1 minute (30 seconds each)
4. Figure Four Stretch: 1 minute (30 seconds each leg)

Complete in: 20 minutes

With these full-body HIIT workouts, you can maximize fat burning and improve overall fitness in under 20 minutes. Aim to incorporate these routines 3-4 times a week with rest days in between for optimal results.

Conclusion

Ready to take your fitness to the next level? These quick HIIT workouts are designed to fit into your hectic schedule while delivering maximum results. As you progress, consider increasing the number of sets or decreasing rest times to challenge yourself further.

For personalized coaching and real-time feedback to ensure proper form and maximize your workouts, check out our services.