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20-Minute HIIT Cardio Workout

When I Can't Go For a Run, This is the 20-Minute Cardio HIIT Workout I Do at Home

Oct 12 2019

One of my happy places is on the trail with my two dogs running through trees beside me. But if it's raining, this is the cardio workout that I've done in my CrossFit classes that I like to do inside. It's fast-paced and just 20 minutes, but by the end, I'm sweating through my sports bra, my entire body feels worked, and I'm totally pumped to take on the rest of my day.

Level 1 CrossFit coach Sefton Hirsch said this workout is a "real burner and it hits all parts of the body." Although this is meant to be a workout that builds cardiovascular endurance the same way running does, I love that these moves also strengthen the muscles in my legs, butt, core, and upper body — I can feel it the next day!

20-Minute HIIT Cardio Workout

Equipment needed: jump rope (or just pretend), Abmat (if you have one for lower back support), and a box (I use my sturdy coffee table).

Directions: Complete four rounds of the below five-minute workout for a total of 20 minutes. There's a ton of jumping, so if it's too much, Sefton says to do the modifications listed next to the exercises. You can also take a one-minute rest between rounds if you need to. Keep reading to learn directions for each move.

Image Source: Getty / PeopleImages

Jump Rope

  • Jump rope for 40 seconds. Rest for 20.
Image Source: Getty / alvarez

Burpees

  • Lower into a crouching squat with your hands on the floor.
  • Do a squat thrust by jumping your feet back into a plank position.
  • Do one basic push-up, bending the elbows and then straightening back to a plank.
  • Jump the feet forward to the hands, and come into a squat.
  • Do an explosive jump straight up, getting as much height as you can.
  • Do as many burpees as you can for 40 seconds, followed by a 20-second rest.
Image Source: POPSUGAR Photography

Air Squat

  • Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
  • Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor and bend the elbows, keeping weight back in your heels.
  • Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.
  • Do as many squats as you can in 40 seconds. Rest for 20.
Image Source: POPSUGAR Photography / Kyle Hartman

Box Jumps

  • Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box that's six to 24 (or more!) inches tall.
  • Bend your knees and swing your arms back.
  • Jump onto the top of the box with both feet, swinging your arms forward to give you a little momentum.
  • Step one foot at a time back to the floor, or jump down softly with both feet.
  • This counts as one rep.
  • Do as many box jumps as you can for 40 seconds, followed by a 20-second rest.
Image Source: Getty / EmirMemedovski
Product Credit: Outdoor Voices sports bra, H&M pants, APL sneakers

AbMat Sit-Ups (Diamond Sit-Up)

  • Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend your arms overhead. If you have an AbMat, place it under your lower back for support.
  • Inhale to curl your torso up, and tap the floor in front of your feet to stretch your glutes a bit.
  • Slowly lower back to the starting position.
  • This counts as one rep.
  • Do as many reps as you can in 40 seconds, followed by a 20-second rest.
Image Source: POPSUGAR Studios

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