20 minute home hiit workout

Home Workouts

Staying fit from the comfort of your own home is easier than ever with these efficient workouts tailored for busy schedules. Short in duration but high in intensity, these routines ensure you reap the benefits of a longer gym session in less time. Put your all into each exercise to maximize the effectiveness of these quick workout sessions. Ideally, incorporate these routines alongside longer strength training sessions throughout the week for optimal results, but any activity is beneficial!

20-Minute HIIT Home Workout

No gym? No problem. Get ready to burn calories and boost your metabolism with this quick and effective 20-minute HIIT workout designed for women.

Perform each exercise for 40 seconds followed by a 20-second rest, repeating the circuit three times. Take a slightly longer rest (30-45 seconds) between each circuit if needed.

Warm-Up:

• 30 seconds of Jump Squats

• 20 seconds of Arm Circles

• 20 seconds of Leg Swings

1. Plié Squats
Engage your glutes, quads, hamstrings, and inner thighs with this challenging squat variation.

Stand with your feet wider than shoulder-width apart, toes turned out. Keeping your back straight, lower into a squat until your thighs are parallel to the floor. Squeeze your glutes as you return to standing.

2. Alternating Curtsy Lunges
Target your quads, glutes, and hip abductors with curtsy lunges.
Step one foot behind and to the side of the other, bending both knees to 90 degrees. Return to the starting position and repeat on the other side.

3. Mountain Climbers
Engage your core and elevate your heart rate with mountain climbers.
Begin in a high plank position, then quickly alternate bringing your knees towards your chest while maintaining a straight back.

4. Plank to Push Up
Progress from forearm plank to high plank with this challenging exercise.
Start in a forearm plank, then push up to high plank one hand at a time. Perform a push-up, then return to forearm plank.

5. Bicycle Crunch
Finish strong with bicycle crunches to target your core.
Lie on your back, bring your knees up, and twist your torso to bring your elbow towards the opposite knee. Alternate sides in a controlled manner.

Cooldown:

• 45 seconds of Marching on the Spot (progressively slower)

• 1-2 minutes of Stretching

Yes, you can!