Workout Details

  • Duration: 22 Minutes
  • Calorie Burn: 102-223
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT
Body Focus Lower Body,  Total Body

20 Minute HIIT Workout with Warm Up and Cool Down - At Home HIIT

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This is the perfect HIIT workout for busy people. The routine took me a bit by surprise. While I was writing it I was think to myself that this is going to be another potentially rough HIIT workout that I would, as usual, both love and hate. I am sure many of you have the same feelings about HIIT.  However as I said this routine surprised me in that when I went to do it, it seemed to fly by and I actually had a bit of fun… of course using the word “fun” here in that very specific way that can only be used to describe being entertained by what you are doing while your body is screaming politely that it would rather be relaxing.



Side note: Did you know we make workout programs specifically for "busy people", at 30 minutes or less a day? Check out 8 Week FB30

With that said, this is by no means an easy routine. Short… yes, but easy… hardly. In this roughly 22 minute workout we have added in a 5 minute warm up and a 5 minute cool down so the intense HIIT proton is only 12 minutes in total. We have broken the HIIT into two 6 minute sections, each of which consists of three groups of two exercises each. We do each of the groups in a typical Tabata superset of 20 seconds on and 10 seconds off for each of the two exercises. Doing 2 sets of each in an AB AB pattern. We use this setup often due to its ability to allow the exerciser to be able to maintain a higher level of effort for the whole section.  

Related: How to lose belly fat - Eating habits and workouts that reduce belly fat

We do other interval patterns from time to time for the sake of variety or because the Tabata Superset interval pattern isn’t as well suited for a specific type of exercise or movement but other than out of sheer necessity it is hard to beat the Tabata interval style for getting the maximum level of effort out of your time.  As we always say “Train smarter, not harder.” Often we can tend to lose site of the “smarter” training style in lue of just wanting to wear ourselves out in a workout session. I know the feeling, sometimes I just want to go and power through too many repetitions or too long of intervals and just wipe myself out. However, there has never been a time when I have seen more progress in any aspect of fitness by pushing through a workout with just brute force. You have to be methodical about how you train, even if that means sometimes slowing down or doing training types that you don’t like or find boring. Remember, more is not necessarily better when it comes to the length or even intensity of your workouts.

But luckily this routine is far from boring. Let us know how you like this high intensity workout in the comment section below, and tell us what type of training you least enjoy but know you have to do it to be well rounded. Also, just to remind ourselves why we love exercising; share your favorite training style as well.

Printable HIIT Workout at Home
Warm Up: 5 Min (30 sec each)
- Side Step Arm Cross
- Toe Touch Sweeps
- March in Place w/ Torso Twist
- Squat Push Pulls
- Arm Circles
- Side Lunge And Reach
- Squat Circles
- Boxer Shuffle
- Up and Outs
- Jumping Jack


HIIT Group One: 6 Minutes (20 on, 10 Off)
- Runner L&R
- Plank Jack

- Squat Jump
- Plank w/ Knee Up

- High Knees
- Plank to Push Up

----- Water Break -----

HIIT Group Two: 6 Minutes (20 on, 10 Off)
- Jumping Lunge
- Jumping Jack

- Pop Squats
- Front Jack

- Lateral Jumps
- Fly Jack


Cool Down: 5 Min (30 sec each)
- Chest Stretch L
- Chest Stretch R
- Quad Stretch L
- Quad Stretch R
- Toe Touch
- Inside Thigh Stretch L
- Inside Thigh Stretch R
- ButterFly Stretch
- Cobra
- Child’s Pose