20 Easy Minutes To a Full-Body Burn

Can’t make it to the gym? No equipment at home? No problem. This total-body HIIT workout is completely excuse-proof. Not only is it equipment free (meaning you can do it anywhere), but it also incorporates cardio, strength training, and stretching—so what would normally take you an hour will take just 20 minutes.
The reason why this 20-minute total-body workout is so effective is that you first HIIT it hard with intense cardio moves and bodyweight strength intervals that target your full body. Then you give everything you have left during a quick cardio finisher before you ease into restorative stretches. Created by the team at The Barre Code, this routine is a shortened version of the studio’s new HIITRestore class, which is typically 32 minutes of cardio followed by 18 minutes of gentle stretching and flexibility training.

"At The Barre Code, we focus on the key tenants of cardio, strength, and restoration for a total-body workout in every class. Use this at-home version of our HIITRestore class to quickly and efficiently build stamina, increase strength, center your mind and body, and, of course, get really sweaty while doing it," explain co-founders Jillian Lorenz and Ariana Chernin.

Here’s How To Do This Workout:
  • Perform 30 seconds of each cardio (C) move back-to-back without a break.
  • Then, perform 15 reps of each strength recovery (SR) move.
  • Repeat each set three times before moving to the next one.
  • This routine will take about 20 minutes to complete.
Set 1: Cardio + Strength Recovery
  • C: Mountain Climbers (30 seconds)
  • C: Burpees With Strict Push-Ups (30 seconds)
  • SR: Good Mornings (15 reps)
  • Repeat 3x
Set 2: Cardio + Strength Recovery
  • C: Squat Jumps (30 seconds)
  • C: Fast Feet (30 seconds)
  • SR: Warrior 3 With Tricep Kickbacks (15 reps on each side)
  • Repeat 3x
Set 3: Cardio + Strength Recovery
  • C: Mountain Climbers (30 seconds)
  • C: Burpees With Strict Push-Ups (30 seconds)
  • C: Jump Squats (30 seconds)
  • C: Fast Feet (30 seconds)
  • SR: Curtsy Kicks (15 reps on each side)
  • Repeat 3x
Set 4: Finisher Blast + Restore
  • Jumping Lunges (60 seconds)
  • Push-Ups (30 seconds)
  • Child’s Pose (30 seconds)
  • Cat-Cow (30 seconds)
  • Figure 4 Stretch (15 seconds each leg)
  • Happy Baby (30 seconds)
Equipment Needed: One set of light- to medium-resistance dumbbells.


Also: 10 Exercises For Firmer Breasts
BERIKAN KOMENTAR ()