If you’re looking for a workout routine that will burn fat fast, then look no further. The 20 min Full Body HIIT Workout is one of the most effective workouts around.

This workout is perfect for those looking for something that won’t take too long and will leave you feeling great! It’s also a great way to start your day if you’re having trouble getting motivated. You don’t need any equipment other than some floor space.

Let’s get started!

The workout consists of the following exercises:

Warm-Up (30 secs each exercise)

Arm Circles

Arm circles are used to measure the strength of muscles in your arms. The arm circle test measures the amount of force needed to lift your arm from the floor. Your arms circle should be between 30 and 40 cm. If you cannot do it, then you need to work out your arm muscle.

Arm Swing and Hug

The arm swing is used when you want to show off your muscles. To do this, you need to hold your arms straight out from your body, then slowly bend them back until they touch your chest. Then, quickly extend your arms again. Repeat this motion 10 times.

Hamstring Sweeps

A hamstring sweep is when you stretch out your hamstrings while standing up straight. This exercise helps strengthen the muscles in your back and legs. The best way to do the hamstring sweep is to sit down into a squat position, stand up and hold yourself up straight for 10 seconds. Then slowly lower yourself until your knees touch the ground. Repeat this process 10 times. 

Quad Stretch

The quad stretch is an excellent exercise for building strength in your quads. This exercise targets your glutes, hamstrings, calves, and core muscles. Start by lying face down on the floor. Then lift one leg and hold it above your head. Now slowly lower your leg back down to the ground. Repeat tWorkoutment 10 times. 

Down-Dog and Calf

To do this exercise, place both hands flat on the floor in front of you and send your tailbone upward while keeping your hips level. Alternate pressing one heel then the other toward the ground for a stretch in the hamstrings, calves, and lower back.

The workout (50 secs each exercise)

Jumping Jacks

The jumping jack is a popular exercise for building muscle mass. To do the jumping jack correctly, stand up straight with feet shoulder-width apart. Bend at knees and hips, then jump forward while raising both arms above head level—land on feet, and repeat. 

High Knees

High knees are a great way to jump higher. The trick is to keep your knees up high during the jump. If you lower them, then you won’t be able to jump as far. 

In and Out Steps Exercise

Stand with feet shoulder-width apart. Bend knees, letting your stomach relax and feeling your hips move back. Leading with your left foot, take a step forward and to the right; bend at the knee until a 90-degree angle is achieved. Pause for a second, then raise and push off to return to starting position. Repeat on the other side for 15 repetitions.

Shuffle Woodchop

This exercise is an excellent example of how you can use a medicine ball to improve your health.

This exercise, called “wood choppers,” is part of a series of medicine ball exercises designed by elite running coach John Cook to engage and build your core muscle strength. 

Jabs and Uppercuts

Jabs and uppercuts involve punching and striking movements. Jabbing involves moving your fist close to your opponent’s chin. Upping your arm means holding it near your opponent’s face.

Cross Over and Knee to Elbow

A cross-over is when you move your right foot behind your left knee. This exercise strengthens your shoulders, biceps, triceps, and core muscles. You’ll also feel more balanced because your weight will be evenly distributed across your two legs.

Scissor Jumps

Scissor jumps are a great exercise that will help you build more muscle. Stand tall with your right foot behind your left knee. Jump so that your right foot lands behind your left elbow. Repeat this exercise ten times.

Plyo Side Squat

The plyo side squat is a great way to improve your leg muscles. To do this exercise, stand with your feet shoulder-width apart, then bend one knee at a time. Keep your palms on the ground at all times to reduce the weight of your body. Try to get back up again by doing a side lunge with your left foot. Repeat this process ten times.

Side Lunge

Both lunges and side lunges are a great way to build muscle. Lunges will help you build up your glutes, hamstrings, and quadriceps muscle groups. Side lunges help strengthen the muscles in your core region. These exercises are easy to do at home with a chair or other object that can create a 90-degree angle for you to lean on.

Plyo Squat and Twist

A plyo squat is a two-step exercise that also builds muscle. To do the first step of the plyo squat, stand with your feet shoulder-width apart. Bend one knee at a time so that your palms are touching the ground without bending your back.

The next part of the plyo squat includes twisting your upper body to face away from you by moving one foot in front of you and placing both hands on either side of it for support. This exercise strengthens your hips, gluteus, hamstrings, and quadriceps muscles.

Squat and Step Back

If you want to work on your balance, you can do a squat with a step-back. Stand with your left foot in front of your right foot. Place your weight on the ball of your left foot, then place the ball of your right toe on the ground behind you. Push off from that foot and return to a standing position, then repeat on the other side.

Double and Running Jump Rope

The double and running jump rope is a double dutch that you will learn to do on your own. It is one of the most popular jump roping skills because it requires quick reflexes, coordination, and strength.

Plyo Sprinters

Plyo sprinters are a form of plyometric workout that will enable you to run faster. Begin by finding a place where you can sprint and then rest with no obstruction. Take 10 steps and then go into a 20-step sprint, then take it back down to 10 with the next set. Keep your feet close to the ground for efficiency, and be sure that you’re breathing evenly.

V-Sit and Cross Over Punch

To do the v-sit and cross-over punch, start by sitting on your bottom with your legs outstretched. Bring your right foot up to rest on top of your left thigh. Keep both hands at the side of you where you are facing down. Bring your hips up to parallel with the ground and then extend your arms up in front of you at shoulder height. With this part of the exercise, you will punch either side as though you’re throwing a cross.

Hand and Shoulder Taps

You can do this workout while sitting in a chair at your desk. Make sure that you have your feet flat on the floor, the palms of your hands resting on your thighs with thumbs out. Keep shoulders back, eyes up, and head level. Tap each hand with both thumbs simultaneously to create a clapping sound. Do not swing elbows or use any body parts other than hands and thumbs.

Plank Climber

This is an excellent exercise for people who are looking to work on their core.  The plank climber is similar to the bear crawl, except that you are using your hands. Start by laying on your stomach with one hand in front of you and the other hand back behind you, so it looks like you are hugging something.

Keep both feet on the floor with toes pointed out. While maintaining this position, bend one leg at a time so that your foot is flat on the ground for support. Now, reach forward with one arm and bring it back down to rest on top of your corresponding leg. Then switch arms. Repeat this process alternating between arms for 10 reps on each side.

Snow Angels Exercise

The springing up and down off the ground move involves swinging your arms and legs outwards. It will mainly work on your stomach muscles, and it can be used as a warm-up or to get the blood flowing. You start this exercise by lying on the ground with your back, knees and feet bent without any tension.

Continue with these instructions 

This workout includes a combination of high-intensity strength training, cardio, and plyometrics. This workout is excellent for building endurance, strength, burning body fat, and increasing your overall cardio output. You should perform this workout 3x per week, but you can increase or decrease the number depending on how much time you have available.

If you’re not sure where to begin, then I suggest starting with the warmup first. Once you’ve completed that, move on to the main part of the workout.

You’ll notice that the exercises aren’t challenging. They’re designed to get you moving fast so that you don’t spend too long on each exercise.

I hope you enjoyed this 20 min Full Body HIIT Workout routine.