Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Running short on time, but still need to get in a good workout? This 20 minute HIIT cardio workout will get your heart rate up, work your total body, and can be done anywhere. There’s no equipment required for this routine, but you may add light dumbbells or water bottles for extra resistance.

Warm Up
Step Back and Reach
Upright Row + Rotation + Reach
Overhead Posterior Swing + Calf Raise

20 Minute HIIT Cardio Workout at Home

Side Raise + Run in Place
Dumbbell Double Punch
Front / Back Hops / 1,2,3,4
Knee Chop
Lateral 1,2,3
Bent Over Row + Fly
Faux Jump Rope Run in Place
Mountain Climbers / Modified
Front Squat + Push Jerk
Bent Over Punch Out
Faux Jump Rope One Foot / Two
Alternating DB Snatch
Switch Jumps + Twist / Switch Steps
Arm Crossover Jacks / Modified
Overhead High Knee / March

Cool Down
Rotator Cuff Stretch
Toes on Wall Calf Stretch
Cobra to Child’s Post