Home Workouts Best HIIT 20 and 30 Minutes Workout Routine: Full Body Exercises

Best HIIT 20 and 30 Minutes Workout Routine: Full Body Exercises

Posted by admin in Workouts Category. Reviewed and Updated: 17 May, 2018

Do you know that you can pump your body at an accelerated pace? In this article, we will tell you about a unique form of training called high-intensity interval training. This method does not require a lot of time, but it also has enhanced effects on muscle mass gain and fat burning.

Warm-Up for Best HIIT Workout

Nothing so favors fat burning as a high-intensity training (HIIT). The main difference between cardio and HIIT is that cardio is an aerobic exercise, whereas HIIT consists of anaerobic exercises. During training, muscles are deprived of oxygen. This, in turn, helps the body burn fat even within 24-48 hours after you leave the gym! So, if you are looking for best cardio workout, then HIIT is your choice.

Before you start a HIIT session, you need to warm up. Here is an example of a warm-up before doing your best HIIT workout:

  • Head Tilts – 1 set of 10 repetitions;
  • Neck Rotations – 1 set of 10 repetitions;
  • Shoulder Rotation – 1 set of 10 repetitions;
  • Arm Circles – 1 set of 10 repetitions;
  • Wrist Rotations – 1 set of 10 repetitions;
  • Waist Rotations – 1 set of 10 repetitions;
  • Feet Rotations – 1 set of 10 repetitions;
  • Side Lunges – 1 set of 10 repetitions;
  • Jogging – 3 minutes;
  • Standing Side Crunches – 1 set of 10 repetitions.

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20 Minute HIIT Workout – Best Routines


You can practice these exercise routines 4-5 times a week, doing 1-2 programs for the upper body, for the lower body, and for the whole body in general. The programs are divided into 2 levels of complexity: beginner and medium. However, it is not recommended for complete beginners to practice these routines.

I. Full Body Strength Workout (20 min)

This is a HIIT training for the whole body. The program features 3 circles of 5 exercises in each circle: 40 seconds work, 40 seconds rest. You will need dumbbells to perform this routine.

  • X Jump;
  • Squat with Calf Raise;
  • Push up on Knees;
  • Slow Bicycles;
  • Weighted Lunges.

2. Bodyweight Arms, Shoulders & Core HIIT (20 min)

This is a 20-minute HIIT workout targeting the arms, shoulders and chest, featuring a lot of planks as well. The routine implies 4 circles of 5 exercises in each circle: 30 seconds work, 30 seconds rest. You will not need sports equipment.

  • Walkout;
  • Push Up on Knees;
  • Full Plank with Arm Circle;
  • X Jumps;
  • Plank.

3. Bodyweight Lower Body & Cardio HIIT Workout (20 min)

This is a HIIT workout with an emphasis on the hips and buttocks. The routine implies 4 circles of 5 exercises in each circle: 30 seconds work, 30 seconds rest. You will not need sports equipment to perform this routine.

  • Ice Skaters;
  • Squat with Calf Raises;
  • Vertical Jumps;
  • Lunges;
  • Bird Dog.

4. Upper Body Strength and Core Workout for Home (20 min)

This is a HIIT workout with emphasis on the arms, shoulders and chest. Also, it helps to develop the core muscles due to plank-type exercises. The routine implies 4 circles of 5 exercises in each circle: 30 seconds work, 30 seconds rest. You will need dumbbells.

  • Jumping Jack;
  • Walkout;
  • Plank on Knees;
  • Plank with Side Tap;
  • Bicep Curls.

5. Biceps, Shoulders & Cardio Upper Body Burn (20 min, Medium Level)

This is an aerobic-strength HIIT workout with emphasis on arms and shoulders. The program implies 4 circuits of 6 exercises in each round: 25 seconds work and 15 seconds rest (for the first, third and fifth exercises), 40 seconds work and 20 seconds rest (for the second, fourth and sixth exercises). You will need dumbbells.

  • Jumping Jacks;
  • Overhead Presses;
  • Full Plank with Shoulder Tap;
  • Side to Side Hop;
  • Asymmetrical Push up on Knees;
  • Bicep Curls.

6. Full Body Weighted Strength Building Workout (22 min, Medium Level)

This is a resistance HIIT training for the upper body and lower body. The routine implies 3 circles of 5 exercises in each circle: 60 seconds work and 30 seconds rest. You will need dumbbells.

  • Weighted Squat with Calf Raises;
  • Lunge with Bicep Curls;
  • Deadlifts With Weights;
  • Lateral Raises;
  • Hammer Curls.

7. Inner Thigh and Glute Strength and Cardio Workout (22 min, Medium Level)

This is an aerobic-strength HIIT training with an emphasis on the buttocks, legs and inner thigh. The routine implies 3 circles of 5 exercises in each circle: 60 seconds work and 30 seconds rest. You will need dumbbells.

  • Jump Squats;
  • Side Lunges;
  • Weighted Sumo Squats;
  • Ice Skaters;
  • Low Sprinter Lunges.

8. Full Body Killer Glutes and Cardio Workout (22 minutes)

This is an aerobic-strength HIIT training with emphasis on the buttocks. It includes 4 laps of 6 exercises in each round: 20 seconds work and 30 seconds rest (for the first, third and fifth exercises), 40 seconds work and 20 seconds rest (for the second, fourth and sixth exercises). You will need dumbbells to perform that killer workout. You might be interested in a killer back workout routine.

  • Vertical Jumps
  • Jump Lunges
  • Side to Side Hop
  • Squat Press
  • Burpee
  • Weighted Sumo Squats

30 Minute HIIT Workout – Best Routines


Below are some examples of 30-min HIIT workouts (advanced level).

1. Build Booty & Burn Belly Fat Weighted HIIT (30 min, including warm-up)

This cardio-focused workout targets buttocks and hips. The routine includes 3 circles of 5 exercises in each circle: 60 seconds work and 30 seconds rest. You will need a dumbbell (dumbbells).

  • Burpees;
  • Weighted Squats (you can use a kettlebell or a barbell);
  • Frog Jumps;
  • Jump Lunges;
  • Wall Sits.

2. HIIT Leg & Shoulder Workout (30 min)

This 30 minute HIIT workout targets the legs, buttocks and shoulders. In the program, there are 4 circles of 6 exercises in each circle: 40 seconds work and 30 seconds rest (for the first, third and fifth exercises), 60 seconds work and 30 seconds rest (for the second, fourth and sixth exercises). You will need dumbbells.

  • Jump Lunges;
  • Squat Presses;
  • Frog Jumps;
  • Side Squat with Leg Lift;
  • Tuck Jumps;
  • Lunge with Bicep Curl.

3. Brutal Booty Strength & Weights Workout (30 minutes)

This is a HIIT workout, which is focused on strength exercises, and targets on legs and buttocks. The routine includes 4 circles of 6 exercises in each circle: 40 seconds work and 30 seconds rest (for the first, third and fifth exercises), 60 seconds work and 30 seconds rest (for the second, fourth and sixth exercises). You will need dumbbells.

  • Vertical Jumps;
  • Overhead Lunges;
  • Glute Bridge (Right Leg);
  • Side to Side Hop;
  • Glute Bridge (Left Leg);
  • Squat Presses.

4. Chest, Shoulders & Core Strength HIIT Workout (30 minutes)

This is a HIIT workout for the chest, shoulders and core. It includes 4 circles of 6 exercises in each circle: 30 seconds work, 10 seconds rest (for the first and fourth exercise), 40 seconds work 10 seconds rest (for the second and fifth exercises), 60 seconds work, 30 seconds rest (for the third and the sixth exercise). You will need dumbbells.

  • Push-Ups;
  • Standing Reverse Flyes;
  • Side to Side Hop;
  • Lateral Raises;
  • Plank with Knee to Elbow;
  • Weighted Russian Twist.

You can find video on how to perform the above mentioned exercises on YouTube. You might be interested in anabolic steroid forums.

Can Full Body HIIT Workout Completely Replace Cardio & Resistance Training?

Theoretically, the full body HIIT workout can replace both cardio training and regular strength training. But this option is suitable only for those who do not have enough time for full cardio and resistance training. For example, if you are on a business trip or on a touristic trip, you can use this option. But if you have the opportunity to attend the gym, you are advised to do about 3 strength workouts per week. As for ordinary cardio, you can do about 120 minutes a week, not counting walking. If you are a beginner you can do one HIIT training per week, after a while you can switch to two workouts. More info about HIIT.