20-Minute Full Body HIIT Workout for Women

20-Minute Full Body HIIT Workout for Women


A full-length, at-home, 20-minute workout for women that includes 9 of my favorite HIIT exercises! This full body workout video alternates dumbbell strength exercises with cardio-intensive, HIIT exercises, to build muscle and burn calories.

FULL WORKOUT VIDEO: 20-Minute Full Body HIIT Workout for Women

EQUIPMENT: Medium-to-Heavy Set of Dumbbells {10-20 lbs}

Use the full 20-minute workout video at the top of this post to follow along as I coach you through this full body HIIT workout for women in real time.

Use a medium-to-heavy set of dumbbells. I suggest using 10-20 lbs, I’m using 15 lbs in the workout video above. Choose a weight that challenges you, the last 2-3 repetitions should be to failure, but also allows you to safely perform each exercise.

We’ll perform each of the 9 HIIT exercises for 45 seconds of work, followed by 15 seconds of rest. Then we’ll repeat all 9 HIIT exercises x 2 sets for a 20 minute total body workout.

Alternatively, you can screenshot the exercise list below to guide you.

Perform dynamic warm up before starting this 20-minute full body HIIT workout for women.

1. Lunge-Thrusters
2. Push Up + Single Arm Row
3. Burpee + Alternating Single Arm Snatch
4. Single Leg Deadlift + Press
5. Wood Chop Swing {option to add jack}
6. Leg Lowers + Tricep Extension
7. Front Back Squat Hop + Bicep Curl
8. Squat + Curl + Press
9. Lateral Shuffles
Repeat x2 sets.

**See video for complete workout and proper exercise form.
***This workout is a sponsored post in partnership with Proozy.com, affordable, brand-name workout apparel.
All words and opinions are my own. Thank you for supporting the brands that make Nourish Move Love and all the content you see on this site possible.

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