27 January 2020

Full Body Workout: 20 Minute Plan

A HIIT workout is all the rage and for good reason...it does get results. And the good news is that you can do a 20 minute HIIT workout and get great results over time. Plus, you can do this in the comfort of your own home, which makes it a great workout for those who may be stressed for time throughout the week to hit the gym.

Iron Chair

For this exercise, you are going to want to act like you are sitting down, with your arms straight out in front of you. Then hold this squatting position for 15 seconds at a time. Do a 15 second iron chair, three times.

Reverse Flutter Kicks

Laying flat on a weight bench, or even on a floor mat, with your stomach down. Flex your legs, and then alternate between raising your right leg, then your left leg. You are going to want to raise each leg 15 times each for one set, and then perform 3 sets of these.

Bent Knee Leg Raises

While laying on the floor, with your knees tucked close to you, as if you are going to do a crunch, lift one leg and stretch it out, bring it back down, and then alternate to the other leg. You will want to do ten of these for one set. And then do three sets of these for the total workout. Be sure to keep your form with each leg raise, as this is what is going to help work the muscles the most.

One Arm Plank with Knee Touches

Get into plank position and drop to one arm on the side, bringing the knee up to your chest or waist section, depending upon how flexible you are. Do this 10 times per side for one set. And do a total of three sets for the workout.


The Plank position is a great way to work the entire body. Drop to the floor in pushup position, then lower your elbows so they are even with your body and simply hold this position for 45 seconds. Then lower yourself after this time period. You will want to repeat this for a total of 3 times.

Prisoner Jump Squats

Interlock your hands behind your head and stand with your legs apart. Squat down and them jump up. Repeat this 10 times to make one set. You will want to do a total of 3 sets for the best  20 minute HIIT workout.

Did you enjoy this article? Share it!

Try 30 Day Fitness Now!
See the fantastic results of the 30 Day Fitness Challenge on your own body.
Try for Free
Two screens of the 30 Day Fitness app.
Follow us on social media:
Copyright © Bending Spoons S.p.A. | Via Nino Bonnet 10, 20154, Milan, Italy | VAT, tax code, and number of registration with the Milan Monza Brianza Lodi Company Register 08931860962 | REA number MI 2056926 | Contributed capital €128.816,34

Help Center - Terms & Conditions - Website Privacy and Cookie Policy