Here’s a challenging 20-minute full-body workout with weights that will really get your heart pumping, sweat pouring and metabolism firing.
Welcome back to another at home high-intensity interval training workout. In today’s workout, we’ve incorporated weights to raise the intensity of the workout, this will encourage your body to work harder and stimulate some of those muscles you may have missed doing a bodyweight-only workout.
We love using weights in our HIIT workouts when we can as it encourages faster fitness improvements whilst boosting weight loss potential.
This happens during the workout as you will burn more calories from lifting weights plus you’ll also burn calories through, Excess Post- Exercise Oxygen Consumption (EPOC) or what’s often referred to as “The After-Burn Effect”.
Whereby your body is working extra hard, using up more calories and energy to help repair and restore your muscles. This can last anywhere from 24 to 72 hours. Pretty neat huh. HIIT all the way.
To complete the workout you will ideally need a pair of dumbbells, however, you will be able to complete it with a single dumbbell or kettlebell.
In the workout you will work through 7 exercises, doing 10 repetitions of each, moving from one to the next as quickly as you can. Only resting if you need to. On the last exercise which is jumping Jack’s, you’ll do 10x, so 100 reps.
Once you’ve completed all 7 exercises you’ll have completed on 1 round.
Your challenge is to see how many rounds you can successfully complete within 20 minutes.
It’s a fun challenge that you can repeat on another occasion to test to see how you are progressing.
So without further ado, let’s get started, but before you do, make sure you complete the quick warm-up below.
HIIT Warm Up
20-minute full-body workout with weights for rapid weight loss
20 minutes on a clock, 10 reps each. How many rounds can you do. 10x means 10×10 so do 100 high knees, total reps.
- Reverse Lunge
- Renegade Row
- In-Out Squats
- Mountain Climbers
- High Knees x10
Watch the video below to a quick demonstration of the exercises used in todays 20 minute workout routine.
Hey there, I’m Luke, and I’ve been immersed in the fitness world since 2007. From gym floors to running my own personal training business, I’ve seen it all. My journey led me to study Sports Science at university, where I deepened my understanding of the science behind exercise.
One thing that truly lights my fire? High-Intensity Interval Training (HIIT). It’s not just a workout; it’s a game-changer. I’ve used HIIT to help countless men and women shed weight and transform their lives for the better.
Through my personal training business, I’ve witnessed the incredible impact of HIIT on both physical and mental well-being. It’s not just about getting fitter; it’s about feeling stronger, more confident, and more resilient.
Join me on this journey to a healthier, happier you. Let’s crush those goals together!