If you were looking for a easy yet efficient workout for full body - you found it! Before starting the exercise, warm up your body. You can run, walk, bike, or do anything you like to get a bit of a sweat on. If you have a outdoor gym near, why not take it as an advantage and run or walk there - so you will be ready for the workout straight away!
20 minute beginner HIIT workout
45 seconds work, 15 seconds rest, 3 rounds. 1,5 minute break between the rounds.
- Bulgarian split squat (left leg)
- Bulgarian split squat (right leg)
- Monkey bars
- Abdominal crunches
- Push-up dip
Check the movements below.
Please note, always listen to your body, modify movements in case necessary and complete each movement properly!
Tip! Download free HIIT-timer to your mobile for easy timing. There are many apps to choose from.
1. Bulgarian split squat
A very good exercise for the lower body. As a single-leg exercise, it will also correct possible muscle imbalances. Beginners can start by doing this without the box (air squats). Please note, you need to do this for both legs!
- Targets: quads, hip flexors, and posterior chain (hamstrings, glutes, and back).
- Want to do something more? Hold dumbbells on both hands.
2. Monkey bars
A full upper body workout in one spot!
- Targets: Forearms, latisimus dorsi, shoulder muscles, biceps, abdominal muscles and obliques
- Not challenging enough? Try skipping every other bar, or pull ups.
3. Abdominal crunches
Crunch is one of the best exercises for beginners to work on the abs.
Targets: Rectus abdominis
Variations, for example: Twisting cruches, reverse crunches.
Step ups are efficient training for the legs and hips. Training step ups will also improve your coordination. Alternate between legs after each rep.
Targets: Hips, glutes and hamstrings.
Need extra challenge? Try jumping on the box!
5. Push up dips
The perfect movement for triceps!
Targets: Triceps, chest and shoulders.
Variations: Take a dumbbell or a kettle bell to your lap for extra weight.