{"id":43963,"date":"2021-07-12T03:00:00","date_gmt":"2021-07-12T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-min-full-body-hiit-workout\/"},"modified":"2021-07-12T03:00:00","modified_gmt":"2021-07-12T01:00:00","slug":"20-min-full-body-hiit-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-full-body-hiit-workout\/","title":{"rendered":"Workout of the week: 20-min full-body HIIT workout"},"content":{"rendered":"\n
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20 MIN- FULL-BODY HIIT WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ full-body HIIT workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells & exercise mat <\/p>\n\n\n\n

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High-intensity interval training<\/strong>\u00a0\u2014 everyone knows it by its acronym\u00a0HIIT<\/strong>\u00a0\u2014 is a form of interval training that\u00a0alternates between intense burst of activity and rest periods with reduced intensity<\/strong>. There are different types of HIIT training<\/strong> for you to explore, from\u00a0Tabata<\/a>\u00a0to EMOM or AMRAP<\/strong>. <\/p>\n\n\n\n

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<\/strong>. <\/p>\n\n\n\n

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

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

  1. Devil press<\/li>
  2. Squat press with one arm <\/li>
  3. Front press variation <\/li>
  4. Push-up sit back <\/li>
  5. Kneeling into a squat jump<\/li><\/ol>\n\n\n\n

    Let’s hit it with this full-body HIIT workout!<\/strong><\/p>\n\n\n\n

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    WORKOUT SETUP<\/h2>\n\n\n\n
    • 5 exercises<\/li>
    • 45 seconds on, 15 seconds off<\/li>
    • 3 rounds<\/li>
    • 1-2 minutes rest between rounds<\/li>
    • Equipment: Dumbbells & exercise mat<\/li><\/ul>\n\n\n\n
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      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

      • Dumbbells = water bottles filled with water and \/ or sand<\/li><\/ul>\n\n\n\n
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        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        3 rounds<\/strong><\/p>\n\n\n\n

        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. <\/p>\n\n\n\n

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        1 – DEVIL PRESS<\/h3>\n\n\n\n

        45 seconds on, 15 seconds off<\/strong><\/p>\n\n\n\n

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