Intermediate HIIT Workout: Smash Your 20-Minute Fitness Goals with Moderate-Intensity and Some Equipment Fun

Intermediate HIIT Workout: 20-Minute Session

This moderate-intensity HIIT workout requires some equipment. Make sure to have a resistance band, a pair of dumbbells, and a mat.

Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the circuit twice for a full 20-minute workout.

Resistance Band Squats – 40 seconds

Place the resistance band just above your knees. Stand with feet shoulder-width apart and perform squats.
Dumbbell Shoulder Press – 40 seconds

Stand with feet hip-width apart and press dumbbells from shoulders to overhead.
Bicycle Crunches – 40 seconds

Lie on your back, hands behind your head, and bring opposite elbow to opposite knee.
Burpees – 40 seconds

Complete a full burpee with a jump at the top.
Lateral Lunges – 40 seconds

Step side-to-side while maintaining a low position.
Dumbbell Bent Over Rows – 40 seconds

Bend forward slightly while keeping your back straight, then row the dumbbells towards your waist.
Plank to Push-Up – 40 seconds

Start in a plank position, then press up into a push-up and return to plank.
Mountain Climbers – 40 seconds

Quickly alternate bringing knees to chest in a plank position.

Remember to focus on form and control throughout each exercise. Modify movements as necessary to maintain moderate intensity.