20-Minute HIIT Workout
High-Intensity Interval Training (HIIT) is a great way to get a quick, intense workout. Here’s a 20-minute HIIT workout you can try. This workout includes a warm-up, a series of high-intensity exercises with brief rest periods, and a cool-down.
Warm-Up (3 minutes)
- Jumping Jacks – 1 minute
- Bodyweight Squats – 1 minute
- Arm Circles – 1 minute (30 seconds forward, 30 seconds backward)
Main Workout (16 minutes)
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the circuit twice.
- Burpees
- Start in a standing position, drop into a squat with your hands on the ground, kick your feet back into a plank, perform a push-up, return feet to squat, and jump up.
- High Knees
- Run in place, lifting your knees as high as possible.
- Push-Ups
- Standard push-ups or modified on your knees.
- Jump Squats
- Squat down and then jump as high as possible, landing softly and going back into a squat.
- Mountain Climbers
- In a plank position, alternate bringing your knees to your chest quickly.
- Plank Jacks
- In a plank position, jump your feet out wide and then back together.
- Bicycle Crunches
- Lie on your back, bring opposite elbow to opposite knee while extending the other leg.
- Lateral Bounds
- Jump from side to side, landing softly on one foot, mimicking a speed skater.
Cool Down (1 minute)
- Standing Quad Stretch – 30 seconds each leg
- Forward Fold – 30 seconds
Tips:
- Modify as needed: If you’re new to HIIT, you can reduce the intensity or the number of sets.
- Form over speed: Focus on proper form to prevent injury.
- Stay hydrated: Drink water before, during, and after the workout.
Feel free to adjust the exercises or intervals based on your fitness level. Enjoy your workout!
