Three 20 Minute HIIT Workouts to Feed Your Exercise Addiction. No Equipment Needed!

Vacation: The time of year we take a break from the stresses of home and head to one of our favorite spots (or try a new one). Many of us exercise addicts stress over missing a day at the gym or taking a break from our workout routine while on vacation. In just 20 minutes you can drive your heart rate up, burn a ton of calories, and maintain your strength. The following plans will change the way you workout on vacation and at home, leaving you to feel relaxed and energized!

The Final Count Down

Overview: 4 blocks of work; 3 exercises in each block; Complete each exercise 10 times. Then, complete the same 3 exercises 9 times, repeating the cycle counting down until you reach 1 rep of each exercise . In single leg or side exercises, count 1 rep as completing both sides 1 time. So, 10 plyo lunges is 20 total lunges, 10 on the right and 10 on the left.

Block 1: The Squat Count Down

Primary Muscles: Quads, Glutes, and Hamstrings
Squat Basics: Keep your knees over your toes but not past, your back straight, push your hips back, and keep your chest up. If you are jumping, be sure to bend your knees as you land to absorb the impact and keep your knees safe.
High Impact Option: 1. Squat Jump with Tuck Jump; 2. Squat Jump; 3. Single Squats
Low Impact Option: 1. Squat with Calf Raises; 2. Single Squats; 3. Squat Pulses

Block 2: The Pushup Count Down

Primary Muscles: Pectoralis (chest), Triceps, Deltoids, and Core
Pushup Basics: Begin with your hands wide and your shoulders in line with your hands. Bend at the elbows until you reach a 90 degree bend. Be sure to keep your abs engaged and your back straight.
High Impact Option: 1. Jump Out Pushup, Jump In; 2. Pushup Jump; 3. Single Pushup
Low Impact Option: 1. Walk Out & In Pushup; 2. Single Pushup; 3. Bottom Half Pulse Pushup

Block 3: The Lunge Count Down

Primary Muscles: Glutes, Hamstrings, and Quads
Lunge Basics: Keep your knees over your toes not past, your back straight, drop the back knee perpendicular to the ground, and keep your chest lifted. In the plyo lunges, be sure to bend your front knee on the landing and push through the heel on your drive up.
High Impact Option: 1. Plyo Lunge with Tuck Jump; 2. Plyo Lunge; 3. Alternating Lunge
Low Impact Option: 1. Alternating Backward Stepping Lunge; 2. Curtsy Lunge; 3. Side Lunge

Block 4: The Core Count Down

Primary Muscles: 1. Abs, Obliques, Back, Glutes, and Hamstrings
1. Plank Donkey Kicks or Frog Jumps; 2. Hover
Rotations; 3. Single or Double Leg Hip Bridge

Ladder Up

Overview: 5 blocks of work; each block has 1 exercise to be completes in timed segments of 10, 20, 30, 40, and 50 seconds with 10 seconds rest between each working interval. For example, exercise A will be completed for 10 seconds, then rest 10 seconds. Complete exercise A for 20 seconds and rest for 10. Continue this pattern until you reach 50 seconds of work. Rest 1 min between each block.

Exercise A: Burpees  w/ Pushup

Primary Muscles: ENTIRE BODY! Legs, glutes, hips, core, arms, chest and back are all involved in this single move. Burpees are also a cardio exercise so you’re working your heart, as well!
Burpee Basics: Start with a squat (feet outside the hips, knees bend, back straight, and hips back), place hands on the ground just in front of your feet, jump back to a plank keeping your core tight and your back straight, pushup, jump your feet back into a squat, and jump up landing with bent knees.

Exercise B: 4 Dips and 4 Toe Reaches

Primary Muscles: Triceps, Shoulders, Abs, and Obliques
Dip Basics: Hands face in towards your body, hips are close to surface, bend your elbows stopping at 90 degrees, and press up. Toe Reach Basics: Reach across the body as the opposite foot lifts off the ground. Keep hips parallel to the floor.

Exercise C: 4 Air Jacks or Jumping Jacks and 4 High Knees

Primary Muscles: Your HEART! This is primarily a cardio exercises working your heart. You will certainly engage muscles in your legs and core but we’re focusing on increasing your heart rate in this exercise.
Air Jack Basics: Bend your knees to jump up and to land. Hit an X in the air before landing with your feet together. Jumping Jacks Basics: Knees go out, push your heels into the ground. High Knees: Aim to drive your knees up to hip level while keepings your chest up and abs tight.

Exercise D: Tricep Pushup to Plank Jacks or Side Taps

Primary Muscles: Triceps, Chest, Shoulders, Back, Abs, and Obliques.
Tricep Pushup Basics: Hands start under the shoulders. Lead with a bend in the elbow. Keep your back straight and your abs turned on. Plank Jacks or Side Tap Basics: Jump or tap feet out and in keeping hips low.

Exercise E: 4 Sumo Squat Jumps or Squats and 4 Side Knee Pulls

Primary Muscles: Glutes, Quads, Hamstrings, and Obliques.
Sumo Squat Basics: Feet are out wide with toes and knees facing diagonally away from the body. Side Pulls Basics: Reach away from the pulling leg and pull arms towards knees keeping the hips forward facing.

A Minute to Kick It

Overview: 10 exercises each performed for 1 minute each without rest in between; Repeat entire set of exercises. This workout is designed to “kick” your bum using kickboxing-style exercises. Alternating cardio exercises with lower-body strength exercises keeps your muscles engaged and firing up leaving you with beach ready legs.

1. Squat Alternating Side Push Kick


2. Scissors with Speed Bag


3. Lunge with Front Kick (right)


4. Side Shuffle with Tap Down


5. Lunge with Front Kick (left)

6. Butt Kick Run


7. Plank with Alternating Back Kick


8. Side lying Kicks (right)


9. Crunch with 2 Cross Punches


10. Side lying Kicks (left)

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