20-Minute Full-Body HIIT Workout With Weights

Today’s workout is a quick 20- Minute full-body HIIT workout with weights to get your body looking on fire!

Working out can sometimes be a task that’s added to the bottom of your to-do list. If you want to get into amazing shape fast then you need this workout, it’s perfect if you are a busy person with little time to spare as it takes less than 20 minutes!

So throw it right at the top of your daily to-do list and let’s get it done and out of the way so you can focus on all the other tasks ahead.

It incorporates different aspects of training to deliver quick results. Using weights to deliver strength and cardio from jumping, there are even some core exercises that will target our lower abs.

If you are not familiar with HIIT its stands for High-Intensity Interval Training and boasts many benefits when it comes to losing weight and getting into shape fast. It’s a type of training that pushes you to work hard with very little rest meaning you can get more done in shorter amounts of time.

Typical HIIT workouts range from 10-20 minutes while some maybe even shorter such as Tabata (which is just 4-minutes) up to longer more grueling workouts.

To do this 20-minute full-body HIIT workout with weights you will need access to a few weights depending on what you have, you could complete it with a kettlebell, dumbbells, or a barbell. Whatever you have will work.

The workout is set up in a circuit format with six exercises. To complete the circuit you need to work through each exercise in the order stated.

We have provided levels for you to tackle this workout at. Generally level one is for beginners with level three being more advanced. Where there is no rest stated it means that you will move from one exercise to the next without any rest.

Each round is only 5 minutes long so work as hard as you can.

Complete 3 rounds of the size station circuit with a short 1-2 minute rest between.

Before you start be sure to warm up. Below is a warm-up that we use before starting our HIIT workouts.

the workout – 20-minute Full-Body HIIT Workout With Weights

Complete the six exercises in the order that they appear below. perform each exercise for the stated time for the intensity level that you chose.

Intensity Levels

  • Level 1 = 30 seconds on 20 seconds off
  • Level 2 = 40 seconds on 10 seconds off
  • Level 3 = 50 seconds on 0 rest

The Exercises

  1. Deadlifts
  2. Squat Jumps
  3. Clean and Press
  4. Plank Jump Outs
  5. Renegade Row
  6. Mountain Climbers

Rest for 1 minute after each round.

The Exercises

Here are the exercises used in this 20-minute full body HIIT workout with weights.