We all know that jumping during a workout is a great way to really work up some sweat. However, if you have a reason why you can’t include plyometric (jumping) training in your exercise routine, don’t worry because it’s still possible to get in a great HIIT workout.
Here is a beast of a workout that can be done in just 20 minutes! It might seem like you won’t be able to do much within that time, but 20 minutes is plenty of time to blast fat and build muscle. Be sure to begin with a thorough warm-up before starting the exercises.
9 Exercises for a Killer HIIT Workout
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1) Squat Lunges x 8
Stand with your feet hip-width apart. Lower into a squat and use your glutes to fire you back up to standing before immediately placing your right leg behind you into a backward lunge. Then return to the standing position and immediately follow this with another squat, before placing your left leg behind you into a backward lunge again. That counts as one rep (squat, lunge, squat, lunge). Repeat the full exercise 12 times in total.
2) Plank Shoulder Taps x 20 (10 on Each Side Alternating – 10 Total)
View this exercise here.
3) Walkout Push Ups x 10
Begin standing with your feet hip-width apart and your arms down by your sides. Lower into a squat and crouch down to the floor. Then, keeping your feet where they are, crawl out into a plank position using your hands.
Keep your core engaged throughout and perform a push up once you are in the plank position, then crawl your hands back towards your feet and return to standing. Your feet don’t move at all during the full exercise. If you struggle, you can drop onto your knees before doing the push ups.
4) Walking Lunges x 10 on Each Leg (Alternating)
View this exercise here.
5) Deadbug x 10 (5 on Each Side – 10 Total)
You can also lower the opposite arm to each leg to make this even tougher. Remember never to let your abdominal muscles disengage throughout the exercise. View the exercise here.
6) Tricep Dips x 12
View this exercise here.
7) Backward Lunge With a Knee (Right) x 10
Stand with your feet hip-width apart and your arms either down by your sides or hands on your waist. Take a step backward with your right leg and lower into a backward lunge. Then, keeping your weight on your supporting leg (left), bring your right leg forward with a bent knee and push it forwards as though you are hitting a pad with your right knee. Without putting your right foot down, repeat from the backward lunge all the way through to the forward knee push again a total of 10 times.
8) Backward Lunge With a Knee (Left) x 10
Repeat the above exercise with the left leg leading.
9) Plank Commandos x 20 in Total (10 on Each Side Alternating – 10 Total)
View this exercise here.
Don’t take any breaks between these exercises. However, once you have completed the full circuit, take 2 minutes rest, then repeating the full circuit once more. So there you have your 20 minute, killer HIIT workout. Enjoy!
