20 Minute Full Body HIIT Boot Camp: Home Workout

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Hi Everyone!

I hope you’re ready to get in a great workout! This one is going to get you breathing heavy and sweating. Remember, to work to your own level. Push yourself. If you need a break, take it and then get back into the workout as quickly as you can.

Be sure to warm up before this one. Your body will thank you and you will improve the metabolic burn of the workout. Warm-ups should be dynamic: walking, jump rope, jogging. After the workout you can do some static stretching, after a gentle cool down to get your heart rate back down again.
This was an amazing weekend for us. My nephew came home from the NICU today! My dad and brother came in from NY to visit, and I had a slumber party with my other niece and nephew (Hayden and Caroline). It was a family filled weekend, and I got in zero organized workouts, but stayed very active. I still haven’t been able to get back on track, but that is changing this week. So much of my stress has been relieved!
olivia and dax

Olivia loves having her baby brother home. <3

I have great workouts planned for this week so keep checking back!

I hope you enjoy the workout!


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The Workout Burned about 215 Calories.
I left my Heart Rate Monitor Running for  15 minutes to see the afterburn.
302 Calories after 1 Round.


Click the link to get your own Gymboss Interval Timer!

Set your timer for 15 Rounds of 30/50.
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise.

-Mountain Climbers
1. Lateral Burpee Row
-Mountain Climbers
2. Warrior Lunge Hop
-Mountain Climbers
3. Side Lunge Lift (right)
-Mountain Climbers
4. Side Lunge Lift (left)
-Mountain Climbers
5. Alternating Hip Thrust
-High Knees
6. Single Leg Frogger Pushup (right)
-High Knees
7. Single Leg Frogger Pushup (left)
-High Knees
8. Tricep Pushup (right)
-High Knees
9. Tricep Pushup (left)
-High Knees
10. Tricep Extension
11. Superman V-Up
12. Oblique V-Up (right)
13. Oblique V-Up (left)
14. Boat with Single Leg Lateral Knee Drop (right)
15. Boat with Single Leg Lateral Knee Drop (left)

Repeat 1-3X

Mountain Climber
Lateral Burpee Row
Warrior Lunge Hop: Part 1
Warrior Lunge Hop: Part 2
Side Lunge Lift
Alternating Hip Thrust
Single Leg Frogger Pushup: Part 1
Single Leg Frogger Pushup: Part 2
High Knees
Tricep Pushup
Tricep Extension

Superman V-Up: Part 1
Superman V-Up: Part 2
Oblique V-Up
Boat with Single Leg Lateral Knee Drop

9 thoughts on “20 Minute Full Body HIIT Boot Camp: Home Workout

  1. Anonymous

    Great to see our nephew home from the hospital. I have been praying for him. Wonderful workout. Well thought out and it hit every muscle group. These are my favorite ones. Hard but great. Thanks!!!

  2. Anonymous

    Hi Melissa, thank you for sharing that sweet picture of your nephew and niece. Dax looks healthy and loved. He has great skin tone, looks very healthy and strong.

  3. Amy

    Those workouts were great! And I may have cried a little at the end of the last boat exercise. 😀 thanks again Melissa for being my go-to fitness page!
    Oh and my husband said that instead of a bell at the end of a round it should be the sound of Gambit meowing. The while family loves Gambit.

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