20 Minute HIIT Home Workout: Sweat to Sculpt

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Hi Everyone!

I hope you’re ready to work up a sweat today! One round of today’s workout will take 20-Minutes. It can be repeated up to 3X, or paired with 20-30 Minutes Cardio of choice, if you are looking for a more intense workout.

During this workout, push yourself to complete as many reps as possible. Always focus on form. If you need a rest break, take it, and get right back into the workout as quickly as possible.

You can also complete this workout for reps:

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

If you go for Reps time how long it takes you to complete one round. Keep track of your time, and bookmark this workout. When you go back to it (or when you go for Round 2) try to increase your speed. It’s a great way to up the intensity of the workout.

Update on my Nephew: Dax is still doing really well. The only tube he has left is the feeding tube, but he is getting better at eating. I’m hoping he will be able to leave the NICU soon!

I hope you all have a great day! Have fun with this one!

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50. 

1. Single Leg Frogger to Warrior III (right)
2. Single Leg Frogger to Warrior III (left)
3. High Knees
4. In/Out Squat Jump
5. Curtsy Lunge Kick (right)
6. Curtsy Lunge Kick (left)
7. High Knees
8. In/Out Squat Jump
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11.High Knees
12. In/Out Squat Jump
13. Table Heel Press (right)
14. Table Heel Press (left)
15. High Knees
16. In/Out Squat Jump
17. Down Dog Heel Press (right)
18. Down Dog Heel Press (left)
19. High Knees
20. In/Out Squat Jump



9 thoughts on “20 Minute HIIT Home Workout: Sweat to Sculpt

  1. Anonymous

    That was tough, but great – thanks so much for all your workouts. I do them (usually after 30 mins of cardio) in my kitchen while I’m making dinner – I check the food in the 10 seconds rest period – it’s fun, efficient cooking! Yesterday I did 30 mins cardio followed by 2 rounds of your workout and I am feeling it today…but that’s perfect since it’s now time for pizza and some nice red wine 🙂

  2. Maria Bjørg Jepsen

    Awesome lower body and cardio burn!!! I’m soaked and dripping after 1 round. Thanks a lot Melissa!

    Love, Maria (Denmark)

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