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See our full workout series here.

This full body high intensity interval training (HIIT) workout is meant to be the perfect cardio blast to get your heart rate up with no equipment necessary. Any of these home workouts can be done without equipment but if you have weights at home, we recommend choosing from the equipment below to give you the best range of options for these living room workouts. While weight training at home for the foreseeable future looks to be our best option, we will continue to give you free workout plans that you can use to build muscle and get your heart rate up.

What is a Total Body Workout?

For this at home aerobic workout, we’re focusing on hitting all of the main muscle groups, including chest, shoulders, quads, glutes, and core. This full body workout is perfect for beginners or advanced strength training, as well as for men or women.

What is the Goal of this Workout?

The goal is to use the HIIT style of training to combine brief, very intense bursts of cardio exercise with longer periods of rest. One of the main benefits of HIIT workouts is the unique ability to burn more calories in a shorter amount of time. Since this workout primarily uses body weight movements, it’s easy to do in the comfort of your home or a small area.

20 Minute Full Body HIIT Workout

Suggested:

5-10 Minute Warmup + Cool down of your choice.

Optional:

If you would like to make this workout more challenging, you can use a mini band, placed above your knees for the entirety of the workout. They come in a variety of sizes and strengths, so feel free to try different levels of difficulty!!

Increase the difficulty!

Looking to make it even more challenging? Try holding dumbbells in either hand during the squat and lunge portion of the workout. Want to make it even more challenging? If you have weights at home, you can substitute the shoulder tap for a weighted dumbbell row!

Need a modification?

All exercises can be done without any equipment. If jumping or high impact bothers your an existing injury or you have sensitive knees or ankles, simply remove the jump and move quickly. Pushups can always be modified to the knees, but make sure to keep the shoulders and bodyweight directly over wrists and hands.