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20 Minute Full Body HIIT At-Home Workout – Video Included!

Full Body Workout FI 2

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Tight schedules, work, and bad weather are a few of the many reasons why you might skip the gym. However, not going to the gym doesn’t mean you have to skip your workouts entirely.

Bring the gym to you. Do this with our 20-minute full-body HIIT at-home workout and start to build muscle!

Don’t be fooled, just because this is a 20-minute and short workout does not mean it’s going to be easy. This means we’re going to push ourselves harder, in order to get the ultimate burn and sweat out of the next 20 minutes. Complete 4 rounds x 6 exercises and choose your desired level, remember to push yourself! Follow along with our video tutorial here and reap the benefits of a full body workout program.

First: Pick Your Gear

Find a good shop that sells all that you need to make your workout successful. Our go to is Dick’s Sporting Goods, as they have everything you might need to make your workout yours. Here are a few suggestions on what would help to have during this full body workout plan:

  1. Yoga mat
  2. Athletic Non-Slip Shoes
  3. Athletic Wear


4. Apple Watch – Great for tracking your activity! Choose your favorite watch from Target.

5. Music – Get your best playlist on and stay motivated.


Second: Pick Your Level

Our Level Was Level 1 – 30 secs ON 30 secs OFF

You Can Also Try Level 2 – 40 secs ON 20 secs OFF

Or Give Level 3 A Go If You’re Up For It – 1 min ON with NO rest between exercises

Workout #1: Drop Squats

Full Body Workout HIIT - Drop Squats

Begin by standing with your feet slightly wider than shoulder-width apart, feet parallel, or with your toes slightly turned outwards.

Jump your feet out, lowering your body into a squat. At the same time, place your left hand in front of you, making sure to touch the ground. At this stage, your right arm should be relaxed, beside you or behind your back.

Jump your feet back in, returning to the starting position.

Repeat and be sure to alternate the hand that makes a connection with the ground.

Workout #2: Russians

Stand with your feet shoulder-width apart and parallel.

Jump up, and as you jump, lift your left leg.


Reach to touch your left foot with your right hand.

Repeat on the other side.

Workout #3: Long Jump Crawl Back

Begin with feet hip-width apart.

Lower your body into a high squat position and lunge forward. As you jump forward, swing your arms back for momentum and jump as far forward as you can go.

Then lower yourself into a plank position, with your arms extended straight to the ground.

Proceed to crawl backward on your hands, keeping your feet planted, back to starting position.



Workout #4: Plank Jump Outs

Full Body Workout HIIT - Plank Jump Out

Start in a plank position on your forearms, or with your arms extended making it more difficult, feet together. Your body should be straight from your head to your heels.

Engage your core to help protect yourself from injuring your lower back.

Jump both your feet out wide to each side, as if doing a horizontal jumping jack.

Stay in a plank position as you quickly jump your feet back together.

Repeat. Make sure you keep your back flat and don’t let your hips drop throughout the entire movement.

Workout #5: Frogger Drop-Downs

Full Body Workout HIIT - Frog Drop Down

Begin by lying on your stomach, this is our starting position.

Proceed to push your body off of the ground, pulling your knees into your elbows, like a frog!

Jump back into a plank position, lowering yourself to the ground, back to our starting position.


Workout #6: Table Top Run

Full Body Workout HIIT - Table Top Run

Start in a reverse tabletop position, bending your knees so that both your feet are on the ground. Leaving space between your hips and feet, so that when you come up, your knees would be at a 90-degree angle. Place your hands behind you on the ground, shoulder-width apart, fingers pointing towards you, and lean back.


With an inhale, lift your hips whilst pressing firmly into your hands and feet. Straighten your arms, and check that your knees are at a 90-degree angle, and your thighs and torso are parallel to the floor. Your wrists should be directly underneath your shoulders.

Proceed to kick each leg out, one by one, running in this tabletop position.

Repeat as many times as necessary.

Target More Major Muscle Groups

We hope you enjoyed our article on this 20-minute full-body burns at-home workout. Try to complete this workout at least 3 times a week. Once you have reached the point where the level you’re completing is no longer hard for you, go to the next level and continue to push yourself. Enjoy getting fit and fabulous with this killer full-body workout!

Looking for other fitness articles, check out our yoga poses for beginners!

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