NEW!!! 20 Minute Cardio Home HIIT Workout

Introduction

This tutorial provides a comprehensive guide to a 20-minute high-intensity interval training (HIIT) cardio workout designed by Joe Wicks on The Body Coach TV. This workout consists of a series of dynamic exercises that combine cardiovascular and strength training to elevate your heart rate, build muscle, and burn fat. Ideal for all fitness levels, the workout involves short bursts of activity followed by brief rest periods, making it an effective and efficient way to enhance your fitness.

Step 1: Warm-Up with Half Burpees

• Start on the ground in a standing position.
• Kick back into a plank, then jump back up.
• Perform for 40 seconds, followed by a 20-second rest.
• Modify by stepping back instead of jumping if necessary.

Step 2: Floor Touch Squat Jumps

• Stand with feet shoulder-width apart.
• Touch the floor, then jump explosively up.
• If too challenging, perform a regular squat without the jump.
• Complete for 40 seconds, then rest for 20 seconds.

Step 3: High Plank Shoulder Touches

• Get into a high plank position.
• Tap each shoulder with the opposite hand while maintaining stability.
• Focus on keeping your hips still.
• Perform for 40 seconds, followed by 20 seconds of rest.

Step 4: Hand Release Push-Ups

• From a high plank position, lower your body to the ground.
• Release your hands briefly before pushing back up.
• Can be modified by performing on your knees.
• Aim for 40 seconds of work, then rest for 20 seconds.

Step 5: Sprinting in Place

• Stand tall and sprint on the spot, lifting your knees high.
• Maintain speed and intensity for 40 seconds.
• Rest for 20 seconds afterward.

Step 6: Lunge Jumps

• Perform alternating lunge jumps for 40 seconds.
• If too difficult, switch to slow reverse lunges.
• Rest for 20 seconds after completing the exercise.

Step 7: Sumo Squats

• Stand with feet wider than shoulder-width and toes turned out.
• Lower into a squat and squeeze your glutes at the top.
• Perform for 40 seconds, followed by a 20-second rest.

Step 8: Mountain Climbers

• Get back into a high plank.
• Quickly alternate bringing your knees to your chest.
• Keep your back straight and hands under your shoulders.
• Complete for 40 seconds, then rest for 20 seconds.

Step 9: Bicycle Crunches

• Lie on your back with legs lifted.
• Alternate bringing elbow to knee in a controlled manner.
• Focus on form, completing for 40 seconds, followed by a 20-second rest.

Step 10: Lateral Lunge to Knee Drive

• Step out to the side into a lunge, then drive the opposite knee up.
• Perform for 20 seconds on the right side, then switch to the left side for another 20 seconds.
• Rest for 20 seconds after completing both sides.

Step 11: Plank Jacks to Thrusters

• In a plank position, jump your feet out and in.
• After a few reps, jump forward into a crouch and raise your arms overhead.
• Perform for 40 seconds, then take a 20-second break.

Step 12: Explosive Star Jumps

• Start in a squat position, touch the floor, and jump explosively into a star shape.
• If too challenging, perform regular star jumps.
• Complete for 40 seconds and then rest for 20 seconds.

Step 13: Crab Toe Touches

• Sit in a crab position, lift your hips, and alternate touching your toes.
• Maintain a strong position to engage your core and arms.
• Do this for 40 seconds, then rest for 20 seconds.

Step 14: Walking Glute Bridge

• Lie on your back with knees bent.
• Lift your hips and walk your feet slightly in and out while keeping your glutes engaged.
• Perform for 40 seconds, then take a 20-second rest.

Step 15: Lateral Running Punches

• Stand and run laterally while throwing punches.
• Keep your knees high and maintain intensity for 40 seconds.
• Rest for 20 seconds afterward.

Step 16: Squat Jump and Twist

• Perform a squat jump while twisting your torso to the side.
• Focus on explosive movement for 40 seconds, followed by 20 seconds of rest.

Step 17: Push-Ups

• Return to push-ups for 40 seconds.
• Modify by using knees if needed.
• Rest for 20 seconds afterward.

Step 18: Burpees

• Perform full burpees, including a jump at the end.
• Complete for 40 seconds, then rest for 20 seconds.

Step 19: Front Kicks

• Stand and perform alternating front kicks for 40 seconds.
• Keep the pace high and rest for 20 seconds after.

Step 20: High Knees and Push-Ups

• Finish with 10 high knees followed by 2 push-ups.
• Repeat this sequence for the remaining time.
• Aim to maintain intensity throughout until the end of the workout.

Conclusion

This 20-minute HIIT workout is designed to be both challenging and rewarding, combining cardiovascular and strength training for maximum efficiency. Remember to listen to your body and modify exercises as needed. With consistency, this workout can significantly improve your fitness levels. Consider trying a structured program with The Body Coach App for more guided workouts and nutrition plans. Stay motivated and keep pushing your limits!