20 Minute HIIT Workout

By Nate Loken | March 26 2021 |

Looking for a well-rounded high intensity workout that doesn’t take a lot of time? Here is a great short hiit (high intensity interval training) workout you can do with limited equipment. This workout should take about 20 minutes.

Keep in mind that the intensity comes from the constant work so sticking to a strict time schedule for breaks and exercises is important for achieving a productive workout. For this workout every exercise should be done for at least 30 seconds (adjust exercise time if you need to challenge yourself more.)

Start every workout with a dynamic warm up of shoulder angels, cat-camels, world's greatest stretches, bodyweight lunges and shoulder windmills.

Part 1: 3 sets each

Mountain climbers

Standard pushup (or variation that challenges you)

Crunches

30 second rest

1 minute rest

Part 2: 3 sets each

Lateral bounds

Tricep dips

Plank shoulder taps

30 second rest

1 minute rest

Part 3: 3 sets each

Jump squats

Shoulder Y,T or W hold

Leg lifts

30 second rest

After the workout, make sure to stretch and cool down. If you have a roller available to you, that is an excellent way to cool down as well. Spend as much time as you need stretching.

Another important thing to consider is frequency: you shouldn’t be doing a HIIT workout everyday. By definition, a HIIT workout is intended to be high intensity and doing a high intensity workout too frequently can result in overuse injuries.

Have fun and happy training!