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| Photo by bruce mars on Unsplash |
20-Minute HIIT Home Workout
Jumping Jacks
40 seconds: Jumping jacks to get your heart rate up.
20 seconds rest
Bodyweight Squats
40 seconds: Stand with feet shoulder-width apart, lower down into a squat, then stand back up.
20 seconds rest
Mountain Climbers
40 seconds: In a plank position, alternate bringing knees to chest quickly.
20 seconds rest
Push-ups
40 seconds: Traditional push-ups, or modify by doing them on your knees if needed.
20 seconds rest
High Knees
40 seconds: Run in place, bringing knees as high as possible.
20 seconds rest
Lunges (Alternating)
40 seconds: Step forward with one leg and drop into a lunge, alternating legs.
20 seconds rest
Burpees
40 seconds: Start standing, squat down, kick your feet back, do a push-up (optional), jump your feet in, and explode up.
20 seconds rest
Plank to Alternating Toe Touches
40 seconds: Start in a plank position, then lift one hand to touch the opposite foot. Alternate sides.
20 seconds rest
Skater Jumps
40 seconds: Jump from side to side, landing on one foot at a time, mimicking a skater’s movement.
20 seconds rest
Plank Hold
40 seconds: Hold a plank position (on forearms or hands). Engage your core.
20 seconds rest
Cool Down (2-3 minutes)
Gentle stretching or walking around to bring your heart rate down.
Tips
Make sure to keep proper form to avoid injury, especially during the more explosive movements.
If needed, modify the moves (e.g., do push-ups on your knees, or step instead of jumping for mountain climbers).
Keep a water bottle nearby, and take a quick sip between rounds if you need it!
