20 Minute HIIT Workout for Beginners, Seniors

Lose weight with our 20 minute fat burning HIIT workout. This high intensity interval training workout includes 30 second rounds of exercise with 20 seconds of active rest. You’ll get your heart rate up, improve your coordination and mobility, and build muscle! It includes about 1000 steps, more or less depending on your pace.

We’re calling this a 3-2-1 HIIT workout: Three rounds of exercises each done twice with strength training moves between each round! The first round has three exercises, the second round 2 exercises, and the third round includes 3 variations on 1 type of exercise!

ROUND 1: Three exercises

Step Out/Double Arms Up

Heel Touch/Press Out

Step/Squat/Bicep Curl

Strength Break: One weight circle rows and press outs

ROUND 2: Two exercises

Step Touch/Arm Roll

Step Back/Press Out

Strength Break: Typewriter Arms (one weight side to side)

ROUND 3: different variations ONE move

Weight Shift/Goal Post Arms Open/Close

Weight Shift/Weight handoff side to side

Weight shift Hamstring Curl/Tricep Kickback

Bonus strength move: Woodchop right and left

Want more HIIT workouts? Check out our HIIT playlist! HIIT Workouts

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