20 Minute Full Body HIIT Workout
If you’ve been wanting a workout you can squeeze in any time and feel amazing afterward, this 20 Minute Full Body HIIT Workout is about to become your new go-to. HIIT routines are fast, effective, and perfect for busy women and moms who don’t have an extra hour lying around to work out.
You don’t need equipment, you don’t need a gym, and you can literally do this anywhere—from your living room to the park to the edge of the pool while your kids swim. (Yes… I actually do this. And no shame! I sit and relax too, but there’s nothing wrong with taking care of you wherever you can squeeze it in!)
What is a HIIT Workout?
HIIT stands for High Intensity Interval Training, and it’s one of my absolute favorite ways to work out. You move through short bursts of intense exercises followed by quick rest periods. They’re fast, they’re sweaty, and they work your entire body in a fraction of the time.
The best part? HIIT workouts boost your metabolism for up to two full days afterward—seriously! That’s called “afterburn,” and it means your body continues torching calories long after your workout is over.
As a busy mom, that makes HIIT absolute magic. You get stronger, build stamina, and improve cardiovascular health… in just a few minutes a day. And because you can do them anywhere, they’re one of the easiest routines to fit into real life.
Just remember the point is to literally push as hard as you can (don’t hurt yourself, listening to your body is always #1, but push as hard as you can too!) for a short interval. It really helps me to have a timer on my phone and watch it count down.
I talk to myself (loudly) while I exercise sometimes just like I was literally my own personal fitness trainer (old habits die hard… I was a trainer lol) and you can bet that I’m coaching myself through those last ten seconds near every time!
You can do a HIIT workout in 15 minutes or do one for 30 minutes… honestly anything beyond that doesn’t really reap the benefits any more because you can’t push hard enough. 20 minutes is the most popular length though.
20 Minute Full Body HIIT Workout
Do each exercise for 45 seconds, rest for 15 seconds, then move to the next. If you are new to HIIT do 30 seconds of intensity and 30 seconds rest and work up.
Once you finish the full list, repeat it 2x for a complete 20-minute workout.
1. Jump Squats
Stand with feet hip-width apart. Lower into a squat, then explode upward into a jump, landing softly back into a squat. Swinging your arms up over your head during this increases heart rate even more.
Keep your core tight and chest lifted. Modify by removing the jump and doing fast squats.
2. Plank Jacks
Start in a plank on your hands or elbows. Jump your feet out wide, then back together—like a jumping jack in plank position. Keep your hips level and core braced the whole time.
3. Reverse Lunge to kick
This is one of my favorite HIIT go to’s. Step one foot back into a lunge, keeping your front knee stacked over your ankle. Drop your back knee to hovering just above the ground before picking the back foot up and kicking it straight out in front of you. I usually tap my toes or shins at the top of the kick with the opposite hand. Not required, but it helps.
4. Mountain Climbers
Begin in a high plank. Drive your knees toward your chest one at a time in a running motion. Keep your shoulders over your wrists and core engaged for max burn. Don’t let your butt drift up into the air.
5. Pushups
On your toes or knees, lower your chest toward the floor while keeping your body straight. Press back up with power. This strengthens your chest, arms, shoulders, and core all at once. Drop to your knees and continue if you can’t hang for 45 seconds yet.
6. High Knees
Run in place, bringing your knees up high toward your chest. Pump your arms and keep a quick pace. This is amazing for burning fat and getting your heart rate up fast.
7. Fast Feet
Stand with feet shoulder-width apart, knees slightly bent. Quickly tap your feet on the ground as fast as possible—like a rapid football drill. Keep your chest up, core tight, and arms pumping. This keeps your heart rate high and fires up your legs, glutes, and core all at once.
8. Speed Skaters
Leap sideways from one foot to the other, crossing your back leg behind like a skating motion. Swing your arms to help with balance and momentum. Great for legs AND cardio.
9. Burpees
Start standing, drop into a squat, place your hands down, jump your feet back to plank, jump forward again, and explode upward. Modify by stepping back instead of jumping.
10. Plank Shoulder Taps
In a high plank, tap your right hand to your left shoulder, then left hand to right shoulder. Keep your hips steady to fire up your core and stabilizer muscles.
Repeat the circuit 3 times for a full and powerful 20 Minute Full Body HIIT Workout. Try to fit this in 3–4 times a week if you can—your strength, stamina, and metabolism will thank you!
If you want, I can also write a Pinterest-perfect description or create alternate versions with different exercise sets!
