20-Minute Full-Body HIIT Workout With Weights

This quick 20-minute full-body HIIT workout with weights will get your body looking on fire.

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, it 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 may be 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 six 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

Feel free to head over to our YouTube channel to use our HIIT interval timers.

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

  1. Deadlifts:

    • Stand with feet hip-width apart, holding a barbell or two dumbbells in front of your thighs.
    • Hinge at the hips, pushing them back as you lower the weights toward the ground.
    • Keep your back straight, chest lifted, and knees slightly bent.
    • Engage your hamstrings and glutes to return to a standing position.
  2. Squat Jumps:

    • Start with your feet shoulder-width apart.
    • Lower into a squat position, keeping your chest up and back straight.
    • Explosively jump upward, reaching for the sky.
    • Land softly, returning to the squat position, and repeat.
  3. Clean and Press:

    • Begin with a barbell or two dumbbells on the floor.
    • Squat down, grabbing the weight(s) with an overhand grip.
    • Explosively lift the weight(s) to your shoulders, then press overhead.
    • Lower the weight(s) back down to the starting position.
  4. Plank Jump Outs:

    • Start in a plank position with your hands under your shoulders.
    • Jump both feet outward, then back to the plank position.
    • Keep your core engaged and maintain a straight line from head to heels.
  5. Renegade Row:

    • Begin in a plank position with a dumbbell in each hand.
    • Row one dumbbell up to your hip while stabilizing with the other arm.
    • Lower the dumbbell back to the ground and repeat on the other side.
  6. Mountain Climbers:

    • Start in a plank position with your hands under your shoulders.
    • Drive one knee towards your chest, then switch quickly, resembling a “running” motion.
    • Keep your core engaged and maintain a steady pace.

What next?

Now you’ve completed the HIIT workout, why not complement your training with our 5-day FREE flat abs challenge?

It’s a great plan that gives you five 10-minute home ab workouts to help sculpt and tone your core for a flatter belly and slimmer waist.