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20-min HIIT Workout at Home or in the Office

20-min HIIT Workout

High-intensity workouts have become a popular choice for fitness enthusiasts who are looking to achieve maximum results in minimal time. One such workout is the 20-min HIIT workout, which can be done at home or in the office. This workout is a great way to get your heart rate up, burn calories, and improve your overall fitness in as little as 20 minutes.

In this blog post, we will explore the world of HIIT training and its benefits. We will also discuss the possibility of doing HIIT at home or in the office so you can start building healthy habits easily. 


What is HIIT Workout?

20-min HIIT Workout plank

HIIT, or high-intensity interval training, is a form of exercise that involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. The goal of HIIT is to maximize the benefits of exercise in a shorter amount of time.

HIIT workouts typically involve compound movements and explosive movements that engage multiple muscle groups, resulting in a full-body workout. These workouts can include bodyweight exercises, cardio exercises, strength training, and weight training.


Is It Possible To Do HIIT at Home or in the Office?

20-min HIIT Workout stretch

One of the great things about HIIT training is that it can be done anywhere, including at home or in the office. All you need is a little bit of space and some motivation. Many of these full-body HIIT workouts require little to no equipment.


What are the Benefits of HIIT Workouts?

20-min HIIT Workout back

While HIIT workouts are done in a short amount of time, their benefits far exceed those of most other exercises. Here are some of them:

  1. High-intensity exercises have been shown to positively impact the cardiovascular system.
  2. Doing a complete cycle of HIIT has been found to burn calories and lose fat, resulting in weight loss.
  3. HIIT exercises are a great way to improve anaerobic capacity, which is the ability to perform short, intense bursts of activity without oxygen. This can benefit athletes who participate in sports that require quick bursts of energy, such as sprinting or hockey.
  4. Quick HIIT workouts help improve mental health and alleviate stress and depression.

10 HIIT Workouts to Try

Here are ten of the best HIIT exercises to try at home or in the office:

Jumping Jacks

These are classic HIIT exercises that involve jumping while spreading your legs and arms wide.

Target body parts: Full body.

Steps:

  1. Start in a standing position with your feet shoulder-width apart and your arms at your sides.
  2. Jump up into the air while simultaneously spreading your legs wide and raising your arms overhead.
  3. Land softly back into the starting position and repeat for the desired number of repetitions.

Jogging in Place

This is a cardio exercise where you jog or run in one spot at a moderate to high energy.

Target body parts: Lower body, cardiovascular system.

Steps:

  1. Stand with your feet hip-width apart.
  2. Start jogging in place by lifting one foot off the ground and then the other, while pumping your arms at your left side and right side.
  3. Increase your speed and intensity as desired, while maintaining proper form and keeping your core engaged.
  4. Continue for the desired amount of time, such as 30 seconds or 1 minute, depending on your fitness level.

Mountain Climbers

Mountain climbers involve starting in a high plank position and then driving your knees towards your chest, alternating between your right leg and left leg straight.

Target body parts: Core, arms, and legs.

Steps:

  1. Start in a high plank position with your hands shoulder-width apart and your core engaged.
  2. Drive your left knee towards your chest, then return it to the starting position.
  3. Quickly drive your right knee towards your chest and return it to the start. 
  4. Repeat this motion, alternating between your left and right legs.

Jump Squat

The jump squat involves squatting down and jumping explosively into the air.

Target body parts: Legs, glutes, core.

Steps:

  1. Start in a squat position with your feet hip-width apart and your knees bent.
  2. Explosively jump into the air, your legs straight, and push your left arm and right arm overhead.
  3. Land softly back into a squat and your feet flat on the floor. Repeat for the desired number of repetitions.

Forward Lunge

A forward lunge involves taking a big step forward and then lowering your body until your front knee is at a 90-degree angle, while your back knee is hovering just above the ground.

Target body parts: Glutes, quadriceps, hamstrings, and calves.

Steps:

  1. Start by standing with your feet hip-width apart and your core engaged.
  2. Take a big step forward with your left foot, lowering your body until your left knee forms a 90-degree angle. Keep your right knee hovering just above the ground.
  3. Pause for a second before pushing off your left leg and returning to the starting position. 
  4. Repeat on the right foot, alternating between left and right lunges.

Push-Ups

A push up is a classic HIIT exercise that involves lowering your body to the ground and pushing back up.

Target body parts: Chest, shoulders, triceps, core.

Steps:

  1. Start in a high plank position with your hands shoulder-width apart and your core engaged.
  2. Lower your body towards the ground by bending your left elbow and right elbow and keeping your body in a straight line.
  3. Push your body back up to the starting position and repeat for the desired number of repetitions.

Burpees

Burpees involve jumping, squatting, high knees, and pushing up.

Target body parts: Full body.

Steps:

  1. Start in a squat jump position with your feet shoulder-wide apart and your hands on the ground in front of you.
  2. Jump your feet back into a high plank position and perform a push-up.
  3. Jump your feet back up to your left hand and right hand and explosively jump up into the air.
  4. Softly land back into the starting position and repeat for the desired number of repetitions.

Reverse Lunge

The reverse lunge involves stepping back into a lunge position.

Target body parts: Legs, glutes.

Steps:

  1. Start in a standing position with your feet hip-width apart.
  2. Step your left foot back into a lunge position, bending both knees to a 90-degree slight bend angle.
  3. Return to the starting position and repeat for the desired number of repetitions before switching to the right leg.

Chest Stretch

A stretching exercise that targets the chest muscles and improves posture.

Target body parts: Chest, shoulders, upper back.

Steps:

  1. Stand with your feet shoulder-wide apart.
  2. Interlace your fingers behind your back, and straighten your arms.
  3. Lift your arms up and away from your back, stretching your chest and shoulders.
  4. Hold the stretch for 10 to 30 seconds, breathing deeply.
  5. Release the stretch and repeat as desired.

Child Pose

A yoga pose that stretches the lower back, hips, and outer and inner thighs while promoting relaxation.

Target body parts: Lower back, hips, thighs.

Steps:

  1. Start on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips.
  2. Lower your hips back towards your heels, stretching your arms forward on the ground.
  3. Lower your forehead to the ground, relaxing your neck and shoulders.
  4. Keep your arms straight and your palms facing down.
  5. Hold the stretch for 10 to 30 seconds, breathing deeply.
  6. Release the stretch and repeat as desired.

What Does a 20-minute HIIT Workout Session Look Like?

You’ll complete each exercise in a minute by alternating 40 seconds of all-out effort with 20 seconds of rest. Throughout the 20 minutes, we’ve included a warm-up and cooldown. Repeat the entire cycle twice for a total workout time of 20 minutes.

ExcerciseWorkoutRest
* Warm-Up
Jumping Jacks40 sec20 sec
Jogging in Place40 sec20 sec
Mountain Climber40 sec20 sec
* Workout 
Jump Squat40 sec20 sec
Forward Lunge40 sec20 sec
Push-ups40 sec20 sec
Burpees40 sec20 sec
Reverse Lunge40 sec20 sec
* Cooldown
Chest Stretch40 sec20 sec
Child Pose40 sec20 sec

Other HIIT workouts you can incorporate into your session include single-leg deadlifts, staggered stance squats, high knees, shoulder taps, and more.


Is 20 Minutes of HIIT Effective?

A 20-minute HIIT workout can be a quick and efficient way to get a full-body workout. Research has shown that HIIT improves anaerobic exercise systems, and a 20-minute HIIT exercise can be effective in improving anaerobic capacity or peak power output. This means that in just 20 minutes, you can improve your fitness and overall health.

Is 20 Minutes of HIIT 3 times a Week Enough?

A 20-minute HIIT exercise that includes full body exercises and strength training can be effective if done 3 times a week. HIIT workouts are designed to be quick and efficient, so a 20-minute workout can provide the same benefits such as burning calories as a longer workout. However, it is important to incorporate other forms of exercise into your routine, such as stretching and cardio, to ensure a well-rounded workout routine.

Is 20 Minutes of HIIT Good for Weight Loss?

A 20-minute HIIT exercise can be effective for weight and fat loss if done regularly. Although, HIIT workouts are great weight loss and fat-burning activities, however, it is important to note that losing weight is not just about exercise. A healthy diet and lifestyle are also important factors to lose weight and burn fat.


Final Note

Incorporating a 20-minute quick HIIT workout into your weekly routine, along with other forms of exercise and a healthy diet, can lead to a healthier and happier lifestyle. It can be an effective way to improve your fitness and lose weight. And the best part is that a full-body HIIT workout session is quick and efficient and can be done anywhere such as at home or in the office.

If you are looking to try more HIIT workouts, there are many resources available online, including workout videos and apps that can guide you through your fitness journey.