Workout of the week: 20-min full-body HIIT workout



HANNAH BRAUNHannah Braun

Personal trainer from Vienna

Hannah is a health, fitness and personal trainer. With her creative workouts and individually adapted training plans, she ensures that her clients’ goals are efficiently achieved. At the same time, her top priority is to bring the fun and enjoyment of exercise and sport closer to her clients and to guide and support them on their way to become the best version of themselves.

Follow her on Instagram: @hannahxbraun


20 MIN- FULL-BODY HIIT WORKOUT

ALL LEVELS / full-body HIIT workout / 20 minutes

Equipment: Dumbbells & exercise mat

High-intensity interval training — everyone knows it by its acronym HIIT — is a form of interval training that alternates between intense burst of activity and rest periods with reduced intensity. There are different types of HIIT training for you to explore, from Tabata to EMOM or AMRAP.

Bottom line, this type of cardiovascular training will make you push as hard as you can during those active periods, which is why a HIIT session is usually no longer than 30 minutes

That’s what we are going to do today with Hannah Braun’s help. She is a personal trainer based in Vienna and a dear friend of ours, that already brought us other workouts like this full-body dumbbell workout, this 30-minute upper body workout, this 20-min abs and core workout or this dumbbell lower body workout.

This time she brings us a full-body HIIT workout that consists of 5 exercises to be performed for 45 seconds on and 15 seconds off each for 3 rounds. After each round, rest for 1-2 minutes.

  1. Devil press
  2. Squat press with one arm 
  3. Front press variation 
  4. Push-up sit back 
  5. Kneeling into a squat jump

Let’s hit it with this full-body HIIT workout!

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WORKOUT SETUP

  • 5 exercises
  • 45 seconds on, 15 seconds off
  • 3 rounds
  • 1-2 minutes rest between rounds
  • Equipment: Dumbbells & exercise mat

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

  • Dumbbells = water bottles filled with water and / or sand

WORKOUT EXERCISE LIST

3 rounds

As a warm-up, Hannah recommends a 10-minute slow cardio boost, followed by a set of different plank variations such as big plank, elbow plank, side plank or side plank dips for 5 to 10minutes.

1 – DEVIL PRESS

45 seconds on, 15 seconds off

  • Place two dumbbells on the floor roughly your shoulder-width apart from each other. 
  • Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor. 
  • Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor. 
  • Finish the move by locking them over your head, with your body fully stretched. 
  • From there, and while holding the dumbbells, get back on the floor for a burpee and repeat. 

2 – SQUAT PRESS WITH ONE ARM

45 seconds on, 15 seconds off – change arms halfway through

  • Stand with your feet a little wider than your hips distance. 
  • Place a suitable weight dumbbell over your shoulder, with your elbows bent. 
  • Lower into a squat and, in a continuous movement, press the dumbbell overhead. 
  • Make sure you keep your core engaged, back straight and chest proud. 
  • Repeat. 

3 – FRONT PRESS VARIATION

45 seconds on, 15 seconds off

  • Standing tall, pick two light dumbbells. 
  • Bring them to your chest, palms facing up and elbows bent.
  • Stretch your arms out, straight in front of you, keeping your back straight and core contracted. 
  • Repeat for the indicated time. 

4 – PUSH-UP SIT BACK 

45 seconds on, 15 seconds off

  • Place your hands over two dumbbells on the floor, a bit wider than shoulder-width apart. 
  • After grabbing the dumbbells and engaging your core, perform a push-up. 
  • While getting up, push your arms and chest back, bending your knees.  
  • Make sure you are at a position that looks like a child pose, without letting the knees touching the floor, downward dog position, always holding your dumbbells. 
  • Return to the start position and repeat. 

5 – KNEELING INTO SQUAT JUMP

45 seconds on, 15 seconds off

  • Begin in a kneeling position over an exercise mat. 
  • Keeping your backs straight, lower your glutes slightly and bring your leg forward at a time. 
  • You’re in a squat position — now, jump explosively, extending your arms at your sides. 
  • Land in a squat position and drop one knee at a time to return to the start position. 
  • Repeat. 

Talk about an intense full-body HIIT workout. Here are more workouts for you to try:

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