Intermediate Difficulty with Advanced Modifications provided
intermediate workout

This full body HIIT routine is sure to provide maximum fitness in minimal time. In just this 20 minute HIIT workout at home you’ll improve your cardio, build lean muscle, and burn fat. It’s divided into one minute intervals with 45 seconds of work followed by 15 seconds of rest. We call this a “no repeat” workout, so we’ll only be doing one round of every movement. You won’t need any weights or equipment as your body will provide all of the resistance you’ll need. Let’s do this!

Warm up
Hamstring Sweep
Quadruped Wrist Rock + Reach Through & Twist
Butt Kick + Chest Opener

20 Minute HIIT Workout at Home

Knee Chops
Slams / No Jumps
Prone Swimmers
Jumping Jacks / Modified
Spider Mountain Climbers / Step
Nordic Skiers Swings
Seated Sprinters
Reverse Lunge to Front Kick / Low Kick
High Plank Rows / from Knees
Switch Jump + Squat / Step Back + Squat
Side to Side Punches
Hot Feet + Up Downs / Squat Downs

Cool Down
Wall Calf Stretch
Wall Angel
Downward Dog
Lying Side Quad Stretch