Posted on October 04, 2017 by Jenny Cromack

Sometimes we can be pulled in so many different directions that fitting in a workout can get pushed to the bottom of the priority pile. But, doing some exercise is not only important physical health and goals but is important for your mental health too. So, here is a 20 minute HIIT workout which you can squeeze into your day, and not only feel victorious that you have done something to improve your health, but also you’ve also had that important time out for yourself.

Warm Up

Repeat all of the following exercises for 20 seconds, repeat as a circuit x 2

  • Squats
  • Alternating lunge with trunk rotation
  • Press ups
  • Knees high
  • Heel flicks

Main Workout

Your going to work as hard as you can on each exercise, performing as many reps as you can for the time below.

If you’re competitive then make a note of how many reps you perform and try to beat your score the next circuit or the next time you repeat this 20 minute HIIT workout.

Beginners – Perform the exercise for 30 seconds. Rest for 30 seconds.

Intermediate/Advanced – Perform the exercise for 40 seconds. Rest for 20 seconds.

Repeat the circuit three times.

Circuit

  1. Frog squats (stand with feet shoulder width apart, squat down and touch the floor then leap as high as you can in the air)
  2. Press ups
  3. Power lunges (make sure you jump as high as you can in between each one, add a bounce between each lunge to make it easier)
  4. Burpees (we can’t have a HIIT workout without these!)
  5. Knees high (as fast as you can, pump those arms and legs)
  6. Star jumps
  7. Mountain climbers (tuck those knees under the chest as fast as you can)

If you’re in the gym, you can substitute these exercises with the battle rope, rowing machine, tyre flips, etc.

Cool Down

Spend the final few minutes of your workout completing a series of full body stretches, with the main focus on the quads, calf muscles (these have worked hard with all that jumping), glutes and hamstrings.