This 20 min hiit workout uses the same 30-on-30-off interval structure as a couple recent workouts I’ve posted. This one is bodyweight-only and this one requires a resistance band loop and medium weight.
I’ll be doing some Instagram live workouts this week in addition to this one, so be sure to follow me there if you want to tune in!
20 Min HIIT Workout
EQUIPMENT I USED:
- Kettlebell (or heavy dumbbell) – I’m using a 20-lb kettlebell. If you use a dumbbell, stand it vertically on the floor for the cleans and grab it by the head. For the high pulls, you can also grip it this way, or you can alternate right, left with the high pulls and grip the center bar.
This workout uses an interval structure of 30 seconds work, 30 seconds rest. You’ll go through the circuit of five exercises four times total. At the halfway point, you rest for 60 seconds. Other than that, stick to 30-on-30-off.
If you’re short on time or new to HIIT training, you could opt to stop after two sets of the circuit (10 mins).
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 1:31 in the above video for a preview of the exercises and how to modify.
- Squat Cleans
- Lunge Hop Scissors – alternate sides each time through the circuit
- Burpees
- Plank Jack x2 March
- High Pull – Squat Jump
Similar Workouts
If you enjoyed this 20 min hiit workout, here are some similar ones you’ll love:
- 30-On-30-Off Bodyweight HIIT Workout – Same structure, but no equipment needed.
- Total Body HIIT Workout (20 Mins) – Also same structure, but different exercises.
xo Nicole
Equipment link is affiliate.
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