Total Body HIIT Circuit Workout (30 On / 30 Off)

This total body hiit circuit workout uses the same structure as last week’s bodyweight workout. We’ll add in some equipment, but still keep it fairly minimal so you can do it at home. Enjoy!

20-Mins Total Body HIIT Circuit Workout

EQUIPMENT NEEDED:

• Resistance band loop – Use a medium weight; you want to be able to get a big enough range of motion to do a row.
• Medium dumbbell

This total body hiit circuit uses an interval structure of 30 seconds of work and 30 seconds of rest. You’ll go through the five exercises four times total. At the halfway point, we’ll rest for a full 60 seconds.

If you’re new to HIIT workouts or are short on time, you could opt to just go through the circuit twice instead of four times.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

• 5-Min Warm Up
• 7-Min Gentle Warm Up (no jumping)

Workout Breakdown

See 01:30 in the above video for a preview of the exercises and how to modify them.

• Squat Jump Pull Apart + Row (resistance band)
• Jump Lunge Row (resistance band)
• Push-Press Jumping Jacks (dumbbell)
• Side Lunge to Hop (dumbbell)
• Star Plank Jacks x2 + Donkey Kick (bodyweight)

Similar Workouts

If you liked this total body hiit circuit workout, you’ll love these similar ones from the archives:

• 30 On / 30 Off Bodyweight HIIT Workout – same structure but no equipment needed
• Sweaty HIIT Circuit (10 or 20 Mins) – no equipment needed, but a set of medium dumbbells are optional
• 30-Min HIIT Workout with Weights – broken up into three mini circuits of 30 sec work / 10 sec rest
• Bodyweight HIIT Workout – total body, 22 mins long, no equipment needed

xo Nicole