20 Min HIIT Workout (Total Body)

20 Min HIIT Workout (Total Body) - This 20 min hiit workout uses a 30 sec on - 30 sec off interval structure. Complete the circuit of total body exercises four times. #hiit #intervaltraining #workoutvideo #workout

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:

20 Min HIIT Workout (Total Body) - This 20 min hiit workout uses a 30 sec on - 30 sec off interval structure. Complete the circuit of total body exercises four times. #hiit #intervaltraining #workoutvideo #workout

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:

xo Nicole

Equipment link is affiliate.

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

Total Body HIIT Circuit Workout (30 On / 30 Off) - This 20-min hiit workout is made up of five total-body exercises. Go through the circuit 4 times using an interval structure of 30 seconds work / 30 sec recover. #hiit #intervaltraining #workout #workoutvideo #athomeworkout

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:

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:

Total Body HIIT Circuit Workout (30 On / 30 Off) - This 20-min hiit workout is made up of five total-body exercises. Go through the circuit 4 times using an interval structure of 30 seconds work / 30 sec recover. #hiit #intervaltraining #workout #workoutvideo #athomeworkout

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:

xo Nicole

No Equipment HIIT Workout (30 On / 30 Off)

No Equipment HIIT Workout (30 On / 30 Off) - This 20-minute hiit workout uses a 30 seconds on, 30 seconds rest structure. Go through the circuit of five exercises four times. #workout #hiit #intervaltraining #bodyweightworkout #workoutvideo

This no equipment hiit workout will take you 20 minutes to complete. It uses a 30-on-30-off structure, and is inspired by the workouts Natacha Oceane posts on her Instagram account (follow her for awesome workout ideas!).

This one left me totally out of breath—enjoy the challenge! 🙂

No Equipment HIIT Workout

This HIIT workout uses an interval structure of 30 seconds work and 30 seconds rest. The equal rest interval is so that you can really push your hardest during the work intervals. There are five bodyweight exercises in this circuit, and you’ll go through them four times. At the halfway point, you get an extra 60 seconds to recover.

If you’re short on time or newer to interval training, you could opt to go through the circuit just 2-3 times instead.

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:

No Equipment HIIT Workout (30 On / 30 Off) - This 20-minute hiit workout uses a 30 seconds on, 30 seconds rest structure. Go through the circuit of five exercises four times. #workout #hiit #intervaltraining #bodyweightworkout #workoutvideo

Workout Breakdown

See 01:37 in the above video for a preview of the exercises and how to modify them.

  • Squat Jack Heel Click
  • Shoulder Tap Plank Jacks
  • High Knees
  • Bottom-Half Burpees
  • Speed Skater

Similar Workouts

If you liked this no equipment hiit workout, you’ll love these similar ones from the archives:

xo Nicole