WANT A GO TO TOTAL BODY WORKOUT?

I recommend keeping this 20 minute TOTAL BODY WORKOUT in your HOME WORKOUT library for when you need a HIIT Workout that just requires a pair of dumbbells and a jump rope or jumping jacks.

Yep, that’s all you’ll need to burn fat and define your total body from head to toe.  Try this at home workout.  I guarantee you’ll love how your body feels after performing once or recommended 1 to 3 times at your own risk of course.

This is like an all in one 20 minute total body workout:

• Arm workout
• Ab workout
• Leg Workout
• HIIt Workout
• Shoulder and Chest Workout

Try this Home Workout Video Below and repeat at own risk 1-3x…

20 MINUTE HOME WORKOUT (TOTAL BODY HIIT WORKOUT FOR WOMEN) :

For this high intensity total body workout, I recommend wearing a resistance band on your thighs for the entire session. Grab some dumbbells and follow along for a full body HIIT workout.

Tip: Always start with heavier weights and drop to lighter dumbbells once fatigued to complete the timed reps. This HIIT total body workout is perfect as a high intensity workout at home and makes a complete total body workout HIIT for strength and fat burn.

ALL HOME WORKOUT EXERCISES AND PROGRAM FOR THE WORKOUT VIDEO:

1. JUMP ROPE 1 MINUTE
2.  ALTERNATING HAMMER CURLS 45 SECONDS (8-12LBS)
3. REGULAR CURLS 30 SECONDS (8-12 LBS)
4. JUMP ROPE 30 SECONDS
5. PUSH UPS 25
6. ALTERNATING HAMMER CURLS 45 SECONDS
7. NARROW CURLS 30 SECONDS
8. JUMP ROPE 1 MINUTE
9. TRIANGLE PUSH UPS 25
10. BENT OVER RAISES 15 ( 5-12 LBS)
11. JUMP ROPE 1 MINUTE
12. HAMMER CURLS WITH ELBOWS UP 30 SECONDS (8-12LBS.)
13. RENEGADE ROW FEET WIDE 5 EACH SIDE WITH DOUBLE PUMP TOP
14. NARROW CURLS 30 SECONDS
15. NARROW CURLS 1/2 WAY 5 REPS
16. NARROW CURLS FULL AND 1/2 REP FOR 5 REPS
17. LOW TO HIGH PLANK 5 EACH SIDE
18. 5 BURPEES WITH PUSH UP
19. JUMP ROPE 1 MINUTE
20. REVERSE LUNGE WITH KICK AND DBS 10 EACH SIDE (8-20 LBS.)
21. SIDE LUNGES 10 EACH LEG (8-20LBS.)
22. LOW TO HIGH PLANK 10 EACH ARM
23. STAR JUMPS 25
24. JUMP ROPE 30 SECONDS
25. PUSH UPS NARROW 10
26. KNEE TUCKS – ABS 25 REPS
27. DOUBLE SQUAT WITH JUMP KNEE TUCK 10 REPS
28. LOW TO HIGH PLANK 10 EACH ARM
29. PUNCH WITH WEIGHTS 100 PUNCHES (2-3LBS)
30. PUNCH NO WEIGHT 100 PUNCHES WITH FIST
31. REVERSE LUNGE WITH KICK 10 PER LEG (8-20 LBS.)
32. STAR JUMPS 25
33. HAMMER CURLS ALTERNATING 30 SECONDS
34. HAMMER CURLS SAME TIME 15 SECONDS
35. NARROW CURLS 30 SECONDS
36. JUMP STRAIGHT TO OUT SQUAT 25 WITH DBS (8-15LB)
37. KNEE TUCKS 25 REPS
38. BICYCLE ABS 30 SECONDS

REPEAT ALL AGAIN 1 TO 3 MORE TIMES… OR REPEAT 1X AND GO FOR 3 MILE RUN WITH SPRINTS… –

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FITNESS RESOURCES FOR WOMEN:

✅Free Body Transformation Home Workouts <<<CLICK

✅Complete Home Workout Plan for Women <<<CLICK

✅Suggested Resistance Band For Legs on Amazon <<<CLICK

EXTRA HOME WORKOUTS:

• • 4 MOST CHALLENGING HOME WORKOUTS
  • Total Body Home Workout
  • 15 minute Cardio Home Workout

FAQs 

Can I do this high intensity workout at home?
Yes, it’s designed as a high intensity workout at home with minimal equipment.

Do I need a resistance band for this workout?
Recommended for added intensity, especially for leg activation.

Can beginners do this full body HIIT workout?
Yes, start with lighter weights and adjust intensity as needed.

How long is this total body workout HIIT session?
Typically 20 minutes, combining strength and cardio moves.

How should I use dumbbells during this HIIT total body workout?
Start with heavier dumbbells and drop to lighter ones as fatigue sets in.