The Greatest 20 Minute HIIT Workout For Beginners

If you’re new to HIIT training or even if you’re not, this 20 minute HIIT workout for beginners is nothing short of crazy. You’re gonna get all the benefits of an intense, heavy HIIT training session with all the trimmings.

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Believe it or not, HIIT training is one of the quickest, if not the quickest way to get in the best shape of your life while workout out as little as physically possible.

Don’t believe me?

Let’s look at the facts…

HIIT training causes an increase in fat oxidation. Put simply it is the repeated cycle of breaking down fat into smaller particles making it easier to get rid of. This is why HIIT is a hell of a lot better at burning fat than many other forms of training such as steady state cardio.
Due to this fat oxidation and a drastic increase in fat loss. Our bodies are almost forced to hold on to, and in some cases even gain lean muscle when performing 2-3 HIIT sessions per week.
HIIT training forces your body into an anabolic state. This is the same state your body gets into during and after a heavy lifting session and is the reason why many people that lift weights on a regular basis look so damn good.
Intense HIIT sessions cause excess post-exercise oxygen consumption (EPOC). This basically means that once your workout is finished, your metabolism will increase your fat burning potential and calorie burn for the next 24-48 hours.
Your aerobic and anaerobic threshold will improve significantly. Helping you perform better at a variety of other sports and activities that you never would have considered.
It’s going to help you build a strong solid looking physique that will grab the attention of everyone that glances your way.
HIIT training is great for increasing mental focus and helping you push through barriers. Not just in fitness but also in your day to day life. Giving you move drive and energy than you ever thought possible.

It’s also gonna help you sleep like a baby. Improved sleep is directly linked increasing your energy levels, focus, and most important of all…

…Your happiness.

The Bad News

So as you can see, the benefits of HIIT are nothing to be sniffed at. But before you start cranking out burpees till you fall over and hit your head, let me just need to bring you back down to earth.

HIIT training is really hard.

And anyone who tells you otherwise is either a lier or they just suck at working out.

The truth is, to get any kind of benefit from this type of training you have to push yourself 110% throughout each and every work interval that you take on.

If you’re just looking for an easy ride then this isn’t it. You’d be better of taking up a less stressful form of exercises such as fishing or darts.

20 Minute HIIT Workouts For Beginners – Progression

So now it’s time to get down to business.

I’m going to personally show you how to go from young HIIT apprentice to master of the dark side by showing you a few simple and progressive ways to move up to an elite level of fitness in as little time as possible.

Essentially what we’re aiming to do is break you in slowly. Starting you off with easier variations of certain exercises with longer rest periods.

Then slowly but surely bringing in more complex, exhausting exercises while at the same time reducing your rest periods to fit more work into your HIIT sessions.

So lets a look at some of the progressions you’ll be working towards.

Squats Progressions

First, on our list of progressions, we have the king of lower body exercises the squat.

On its own, squats are more than enough to give your quads a real beating. But since we’re all about hard work, here’s how to advance this movement into the ultimate leg exercise…

Progression 1: Squats
Progression 2: Jump Squats
Progression 3: Dumbbell Thrusters

I recommend that once you can complete at least anywhere from 40-50 squats in a row you attempt to move onto squat jumps.

Squat jumps are essentially the same move like the squat. The only difference is the addition of an explosive jump at the top off the squat, landing with your knees slightly bent to absorb any impact.

Here’s a demo of squat jumps in action…

Once you’ve got comfortable with squat jumps we’re going to be taking things up a notch with dumbbell thrusters.

Dumbbell thrusters are an awesome full body move that will test both your strength and conditioning throughout the exercises.

Here’s how to perform dumbbell thrusters…

Lunge Progressions

Lunges are another leg dominant exercise but with an added focus and the hamstrings.

Here are the progressions we’ll be looking at…

Progression 1: Alternating Single Leg Lunges
Progression 2: Alternating Jumping Lunges
Progression 3: Weighted Walking Lunges

Again, once you are able to perform 40-50 reps of each of these exercises then move on to the next one to keep progressing.

Here’s a video demonstration of each of the moves in action…

Single Leg Lunges

Alternating Jumping Lunges

Dumbbell Walking Lunges

Pushup Progression

There are literally hundreds of push-up variations and progressions I could show you. But to keep things simple I’m going to be showing you 3 of my favorites that will take you from push-up novice to expert status in no time.

Here they are…

Progression 1: Standard Push-ups
Progression 2: Alternating Uneven Push-ups
Progression 3: Push-ups with renegade rows

The uneven pushups are set up in the exact same way you would perform a standard pushup. The only difference is that you will be distributing more weight on one side of the body than the other making the pushup more difficult on one side.

Continue to alternate sides with each and every push-up

Like this…

Once you’ve got uneven push-ups down it’s time to move on the awesomeness that is the push-up with a renegade row.

To perform this move simply hold a pair of dumbbells in each hand and set yourself into the pushup position.

Perform one push-up and then perform one row with your left arm.

Follow this up with another push-up followed by one row with your right arm.

Continue to repeat the moves as demonstrated in the video below…

Dips Progression

Dips are my all time favorite upper body pushing exercise and for very good reason.

Working both the chest and triceps they’re awesome for adding into any HIIT routine.

Here are the progressions…

Progression 1: Bench Dips
Progression 2: Parallel Bar Dips

Here’s how to do each move with proper form…

Bench Dips

Parallel Bar Dips

Pullup Progression

Pull-ups can be pretty difficult for new and sometimes even seasoned gym goers.

These progressions should get you to where you need to be.

Progression 1: Inverted Rows
Progression 2: Close Grip Chin-Ups
Progression 3: Wide Grip Pull-Ups

The inverted row is the perfect beginner exercise to progress into a full-blown pull-up

Here’s how to perform an inverted row properly…

Once you can perform anywhere from 10-15 reps of the inverted row with ease then you should be able to knock out at least a few pull-ups.

It may take a little time but if you practice most days, then you’ll soon be hitting double digits with each and every set of pull-ups that you do.

Check out this pull-up progression video below…

Burpee Progression

Burpees are the ultimate conditioning tool for building a strong lean body.

I can honestly say, you won’t find another move that will kick your ass quite a much as this brutal exercise.

Here are the progressions you’ll be working through…

Progression 1: In & Out Abs
Progression 2: Squat Thrusts
Progression 3: Burpees

As you can see, each progression adds an extra element each time to work up to the full burpee.

It’s hard to do many reps at first, but as you get better at performing the movements, your fitness level will skyrocket taking you to a level that you never thought possible.

Here’s How to perform each progression below…

In & Out Abs

Squat Thrust

Burpees

20 Minute HIIT Workout For Beginners – The Workouts

Beginner HIIT Workout

So starting with the basics, this 20 minute HIIT workout for beginners is going to give you a good starting point as you venture into your journey of HIIT training.

Here’s the workout…

20 Seconds: Squats
20 Seconds: Rest
20 Seconds: Bench Dips
20 Seconds: Rest
20 Seconds: Inverted Rows
20 Seconds: Rest
20 Seconds: Alternating Single Leg Lunges
20 Seconds: Rest
20 Seconds: Push-ups
20 Seconds: Rest
20 Seconds: In & Out Abs
80 Seconds: Rest
Repeat 3 more times for a total of 4 rounds

Total Workout Time: 20 Minutes

This is a great starter workout that’s really gonna ease you into the whole process of HIIT training.

I recommend performing this workout anywhere from 2-3 times a week for at least one month before moving onto the next progression.

Intermittent HIIT Workout

So now so now your fitness is on the rise we’re gonna be taking things to the next level with this slightly more difficult HIIT workout.

Here’s how it’s gonna go down…

30 Seconds: Jump Squats
10 Seconds: Rest
30 Seconds: Parallel Bar Dips
10 Seconds: Rest
30 Seconds: Close Grip Chin-Ups
10 Seconds: Rest
30 Seconds: Alternating Jumping Lunges
10 Seconds: Rest
30 Seconds: Uneven Push-ups
10 Seconds: Rest
30 Seconds: Squat Thrusts
70 Seconds: Rest
Repeat 3 more times for a total of 4 rounds

Total Workout Time: 20 Minutes

This is gonna be a good test of both your strength and conditioning and will hopefully prepare you for what’s in store for you with this next exhausting progression.

Intense HIIT Workout

So now we’ve reached the pinnacle of out HIIT workouts.

If you can get through this next one then all I can say is congratulations you’re the ultimate HIIT master.

Here’s the workout…

30 Seconds: Dumbbell Thrusters
30 Seconds: Parallel Bar Dips
30 Seconds: Pull-Ups
30 Seconds: Dumbbell Walking Lunges
30 Seconds: Renegade Row With Push-Ups
30 Seconds: Burpees
60 Seconds: Rest

Repeat 4 more times for a total of 5 rounds

Total Workout Time: 20 Minutes

Wrapping Things Up

The HIIT workouts above are just the starting point. If you want more then I highly recommend you take a look at these 51 Workout Finishers to really take you to the next level

And remember… If your not nearly dead by the end of any of these workouts then you didn’t work hard enough.

Anyway, I would love for you to share your favorite 20 minute HIIT workout for beginners? Let me know in the comments below…