20-Minute Beginner Interval Workout

20-Minute Beginner Interval Workout

This 20-minute beginner interval workout is perfect if you’re new to exercising or have taken a long time off and want to get back into a routine. Minimal equipment is required (just a set of weights), so it’s perfect to do at home.

I don’t post a ton of workouts geared specifically towards beginners (check out my last one here), because in ALL my videos I do give modifications so that every workout can be scaled down as needed. That being said, my beginner tabata workout has over 17,000 views on YouTube, so I think that’s a sign today’s routine is way overdue! If you guys like these beginner-friendly workouts, be sure to let me know in the comments on the blog or YouTube and I’ll keep ’em coming more frequently.

20-Minute Beginner Interval Workout

Video is sponsored by MegaFood and one of my favorite products of theirs: Blood Builder. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂

EQUIPMENT I USED:

  • Set of 10-lb dumbbells (use a weight that works for you; 5 lbs is a great place to start!)
  • Exercise mat
  • Chair or bench for modifying (optional but recommended if mobility issues prevent you from getting down to the floor and back up again repeatedly)

For this workout, we’ll be doing 40 seconds of work and 20 seconds of rest. You have six exercises that you’ll go through three times (18 minutes total). We’ll then rest for 60 seconds and finish up the workout with a minute of modified burpees.

As with all workouts, make sure to properly warm up beforehand. I have a 5-minute warm up on my YouTube channel you can do, or just do one on your own. Always listen to your body, modifying or stopping as needed. In the video, I explain how to modify every exercise as we go through the workout.

20-Minute Beginner Interval Workout

EXERCISE BREAKDOWN

Side-to-Side Lunges | From a standing position, step your right foot out wide to the side, bending your right knee and sliding the hips back as you lunge down and reach your opposite left hand across your body to the floor by your right foot. Push off your right side to return to standing. repeat over to the left.

TO MODIFY: Instead of reaching your hand all the way to the floor, stretch it across your body at chest height.

Jumping Jacks | As you jump your feet out wide, swing your arms overhead. Continue jumping your feet in and out and your hands swish up and down.

TO MODIFY: Step instead of jump. From a standing position, step your right leg out to the side as you bring your right arm overhead. Return to center and repeat on the left. Continue alternating.

Reverse Lunge, Curl to Press | Hold a weight in each hand down at your sides. Step your left foot back behind you, bending the right knee into a lunge. At the bottom of your lunge, do a bicep curl and then a shoulder press. Reverse the movement and stand.

TO MODIFY: Use a chair for balance. Your right hand will hold on to the chair as you lunge back, and do the curl and press with just the left arm.

Reverse Lunge, Curl to Press on other side

Russian Twists | Holding a weight with both hands, sit on your bum, leaning back and hovering your feet of the floor. Twist side to side, bringing the weight to the outside of each hip.

TO MODIFY: If on the floor, place your heels lightly on the ground. If mobility issues prevent you from getting to the ground, sit in a chair and twist from there.

Bird Dog | Who named this exercise? Why is it called Bird Dog? Is it even called Bird Dog or did I make that up years ago and now just foolishly believe it to be true?! Anyway … start in a tabletop position on the floor. From here, reach your opposite leg and arm out long. Pause and then return to starting tabletop. Repeat on the other side.

TO MODIFY: If mobility issues prevent you from getting to the ground, place hands on a bench or chair so that you’re in an incline plank position. From here, lift up one leg at a time.

20-Minute Beginner Interval Workout

WEARING | DYI leggings / Puma tank (old) / adidas sneakers

Before I end this post, a little PSA: You should totally subscribe to my YouTube channel. 😉 While I get that it’s not completely necessary because I do always embed the videos on the blog as well, there are some definite perks to being a subscriber. My videos usually go live there hours (or even days) before they’re up on the blog and you’ll get an email notification when they do.

Quick HIIT Workout for Upper Body and Core (13 Minutes)

Quick HIIT Workout for Upper Body and Core (13 Minutes) - free video included so you can follow along at home!Lately I’ve been making a concentrated effort to incorporate more push ups into my workouts. I sometimes get frustrated that I *still* struggle with push ups after years and years of working out, but it’s my own fault—I avoid them! (Anyone else guilty of avoiding exercises at which you’re not that great??) Today’s quick HIIT workout for upper body and core includes a couple different push-up variations for that very reason.

Quick HIIT Workout for Upper Body and Core (13 Minutes)

This workout is broken up into three, four-minute superset HIIT circuits. You’ll rest for 30 seconds in between each circuit. For each HIIT circuit, you’ll do six rounds of 30 seconds of work and 10 seconds of rest, alternating between two exercises.

EQUIPMENT I USED:

Quick HIIT Workout for Upper Body and Core (13 Minutes) - free video included so you can follow along at home!

SET 1

Low Push Up Jacks | Lower down to a low push up position and hold there with your body hovering off the ground, abs held in tight. Holding here, jump your feet out wide and then back to the starting position. Press back up to high push up. If you need to modify, drop your knees into a modified low plank hold and then straighten your arms, and once arms are straight, lift your knees up into your starting plank position. If you’d rather do a tricep push up (elbows in tight to the sides of your body) that’s an option as well.

Plank Jump to Marching Plank | Start in a high plank position. Jump your feet up towards your hands, bringing your knees toward your chest. Immediately hop them right back out into high plank. March down to forearms, one arm at a time, and then back up to high plank one hand at a time. That’s one rep.

SET 2

Full-Body Crunch with Twist (use weight) | If a Russian Twist and a Sit Up had a baby, this would be it. Start laying on your back with the weight overhead in outstretched arms and your legs extended. Legs and arms should be hovering. From here, you’re going to crunch your knees into your chest as you lift your torso up to meet them and bring the weight to the outside of your right knee, twisting to that side (so you’re balancing on your tailbone at the top of the crunch). Reverse back to starting position and repeat, this time twisting and crunching up to the left.

Scissor Kicks | Lay on your back with your legs outstretched, hovering off the ground. Your shoulders should be crunched off the ground as well with your hands lightly behind your head and elbows out wide. Holding this position, scissor kick your legs over and under each other.

SET 3

10 Mountain Climbers 1 Push Up | Start in a high plank position. Do 10 Mountain Climbers (5 to each side) and then one push up. To modify, drop to your knees for the push up.

Leg Lift to Toe Touch | Start laying on your back with weight held above your chest and legs straight to the ceiling. From here, lower your legs to a hover and then back up. Crunch the weight up towards your toes.

Quick HIIT Workout for Upper Body and Core (13 Minutes) - free video included so you can follow along at home!

WEARING | Alo Yoga Moto Leggings (also available in high waist) // Zella tank c/o Nordstrom // adidas UltraBOOST sneakers c/o Finish Line

If you haven’t already, be sure to subscribe to my YouTube channel so you never miss a video! I’ve got a new recipe one coming your way Sunday and another workout next week. 🙂

And if you like this workout, I’d suggest giving this similar workout a try (more upper body, similar format).

Enjoy your weekend!

Links to outfit details and equipment are affiliate.

12-Minute Dumbbell Tabata Workout with Holds

This tabata dumbbell workout replaces the traditional 10 seconds of rest with a 10-seconds isometric hold.

Hope you all had a great weekend! I spent mine in Boston for the first time in what feels like forever and worked pretty much the entire time but was SO HAPPY TO DO SO. I love summer, but I also love routine and the two seldom coexist for me. The result is this constant feeling of being behind on everything (work, self-care, etc.) and it was nice to play catch-up this weekend.

Today’s dumbbell tabata workout was inspired by the 12-minute bodyweight series I posted last summer (upper body, core, lower body (<–the most popular workout on my YouTube channel!), full body 1, full body 2). Those workouts were a big hit so I decided to do a twist on those.

12-Minute Dumbbell Tabata Workout with Holds

This video is sponsored by my friends at MegaFood. One of my favorite things about this brand is that their products are made with whole foods. They source produce from farms around the country to incorporate into their vitamins and supplements.

Equipment I Used:

A traditional tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. For today’s workout, we’re replacing the rest with isometric holds.

As with all workouts, make sure to properly warm up beforehand. I have a 5-minute warm up on my YouTube channel that’s perfect to do at home.

This tabata dumbbell workout replaces the traditional 10 seconds of rest with a 10-seconds isometric hold.

Tabata 1

  • Thread the Needle in Side Plank | Start in a side forearm plank with your right forearm down on the ground, elbow stacked under shoulder. Hold the dumbbell in your left hand and reach it up to the ceiling. Feet can be stacked or staggered but if you’re using a heavier weight, I’d recommend staggered with the top foot in front of the bottom so that you have a supportive base when you rotate. From here, thread the weight under and across your chest as you rotate your chest to the floor and square your hips. Return to the starting position. Alternate sides each round.
  • Plank Hold

Tabata 2

  • Low Squat Steps | Start in a low squat position with the weight held at your shoulders behind your head. Staying low, step your left foot back into a low lunge and then right back up to your low squat. Repeat, stepping the same foot every time. Alternate sides each round.
  • Squat Hold with Weight Extended

Tabata 3

  • Renegade Row to Plank Jump | Start in a plank position, right hand gripping the dumbbell, left hand on the ground. Row the right elbow up to the ceiling, bringing the weight to the side of your torso. Return it to the ground and do a plank jump, jumping the feet up wide to the sides of your hands and then right back to plank. Alternate which arm has the weight each round.
  • Squat Hold with Weight at Chest

This tabata dumbbell workout replaces the traditional 10 seconds of rest with a 10-seconds isometric hold.

WEARING | alo yoga tank – old but I love their new lace-up tanks // michi ny leggings – old but this pair is basically the same // fierce + regal bra // nike sneakers

Outfit and equipment links are affiliate.