20 MINUTE HIIT FULL BODY BODYWEIGHT WORKOUT - At Home no equipment | Dr Lena - Sport Health Science - Leggings Are Pants

20 MINUTE HIIT FULL BODY BODYWEIGHT WORKOUT – At Home no equipment | Dr Lena – Sport Health Science


Got 20 minutes to spare? Amazing, let’s use those for a quick, effective
cardio and strength 20 MINUTE HIIT FULL BODY BODYWEIGHT WORKOUT.  You’ll feel great and full of energy.

Hey everyone, it’s Dr Lena. Welcome to Sport Health Science. We are all about giving you training, knowledge and tools to help you to exercise more effectively and make healthy lifestyle choices so you feel stronger, healthier and happier. I’ve been getting lots of requests for full body workouts with loads of different exercises to really get those muscles working in a relatively short time.  We’re going to do a high intensity workout
with 20 different exercises working for 35 seconds and resting for 25 seconds. I will always give you variation options so this is going to be suitable for all levels. Grab a bottle of water, a mat to be more comfortable and let’s get sweaty.

Let’s start with the first exercise.

High Knees

Set the timer for 35 seconds. Give me some speed and lift up your knees. Stay nice and tall. Big range of motion with your arms. Also with your knees. And speed! It’s a great exercise to warm up getting our muscles warm.  That’s it, shake it out. 25 seconds of rest.

Mountain Climbers

This is a similar movement lifting up the knees as high as possible. But on the floor. So your hands are underneath your shoulders. One straight line. Try to not hyperextend but stay in one straight line. And then bring up your knees in the direction
of your chest. You decide the rhythm.  Keep on breathing regularly, and pull your knees up. Try to stay in one straight line. Your shoulders on top of your wrists. Give me some speed here.

The Swimmer

Lay down, face down. Lift up your legs, lift up your upper body. Your thumbs are pointing out. Pull your elbows towards your upper body,
stretch your arms, come back forward. Pull down, stretch and forward.  Pull back, and stretch forwards. So squeeze your lats, your rhomboids, the muscles in between your shoulders together and also the glutes to lift up your legs and then swim back and forward.  Your head is an extension to your spine facing down. This is a great exercise for the back, shoulders and glutes.

In and Out Push Ups

You can do it on your knees or with straight legs whichever is easier.  We start with the narrow grip and open to a wide stance. The most important is that your elbows are
always pointing backwards.  You do it in your rhythm. Try to pull your belly button inside so you stay in one straight line. While we are narrow we work a lot on our triceps and when we have a wider stance we work much more on our chest muscles. The most important thing is that the elbows are pointing backwards. So we don’t put too much pressure on our shoulders.  25 seconds of rest.

Side Step Squats

We start in the squatting position. And do a side step, squat back. The whole time we stay in the squat position, hinge back, straight back, knees pointing in the direction of your feet.  The lower you go, the harder it will be for your quads. Keep on breathing and stay in one horizontal line. Always watch your form, watch your knees that they point in the direction of your feet, and keep it low.

Single Leg Raises

We go down on the ground and we continue with an exercise for our glutes. Lift up your pelvis and from there, up and down. Up and down. Relax your shoulders, come into a comfortable position.  Lift up your pelvis, slow lower down but without touching the ground. Up and down. If this is too difficult, do the exercise with both feet on the ground. Contract the glutes, up and down. It’s a great exercise also for our pelvic floor and the lower back. But especially the glutes have to work. Rest for 25 seconds.

Bicycle Crunch

Lift up your legs in a 90 degree angle. Lift up your shoulders from the ground and place your hands behind your head but keep your elbows open and then we are starting to crunch.  Left elbow in the direction of the right knee, right elbow in the direction of the left knee. Breathe out and come up. Always keep your shoulders off the ground so we are having tension the whole time in our core. We do it slow and controlled. If this is too difficult for you you can always put one heel on the ground. 25 seconds of rest.

Up Down Plank

Come into the plank position.  Your wrists are underneath your shoulders. One straight line. Try to avoid hyperextending, hold this straight line. And from here we are going down, down, up, up Then the other side, down, down, up,  It’s a great exercise combining the push up and the plank. We are working on the full body. Try to keep one straight line. Engaging the core as much as possible. 25 seconds of rest.


A great exercise for many muscles, especially the big muscles are working here which is great because the bigger the muscle, the more energy the muscle can use and burn. Hinging back and come back up. Go down and up. Straight back, you decide how low you go. Lower is more difficult. But always focus on form, that this part of your back stays straight, the lower part stays straight.

body weight exercises for everyone

Knees point in the direction of your feet. try to avoid bad form, the knees
should not in-cave or out-cave.

Lunge Rotation.

Big step forward, arms in a U, and rotate. Come back. Stay on the same leg step forward, rotate. Shake it out. Get ready, and big lunge forward, rotate, come back, the knee is almost touching the ground. It’s a great exercise as well for the core.  The core, our abdominals have to work to rotate to the side, slowly and controlled.  We do the same exercise on the other side. So other side forwards, go as low as you can, to make your muscles burn, and then rotate so the obliques have to be activated. Rotate and come back up. Down, rotate and back up. Your knee is pointing in the direction of your foot, stay nice and tall.

The Skater

Jump to the side cross back, jump, cross back.  Side to side, the lower you go the harder
it will be. Try to do the exercise in your rhythm without stopping if possible. We’re getting our heartrate up here. It’s a great exercise to improve endurance and strength.

The Crab Toe Touch

Come into the crab position. Go down and lift up. One foot and the opposite hand. It is difficult because you have to really contract. Contract all the muscles so you can keep this
position. Nice exercise for the core, for the triceps, for the glutes lots of muscles engaged here.

Lateral Lunges

Standing position again. Lunge to the side, hinge back, knee pointing towards your toes, come back, other side. Down and up. It’s a nice exercise for the adductors and abductors, let’s do this. Down and back up.  Try to stay straight and tall as possible. Your back is straight. And lower down. And up.

Diving Push Ups

Go into the downward dog position. From here dive down, push up, come back up. Dive down, push up, come back up. Dive down, push up. It’s a great exercise for our shoulders, chest and triceps, so dive into the mat, push yourself up. If this is too difficult, you can always lay down and then push yourself up. Lay down, come back up into downward dog position.

Side Plank

On the side, elbow plank. Either put your feet on top of each other. Or for more stability in front of each other. And we start with small pulses up and down.  It’s important that you stay in one line, try not to fall forward or backwards. And let’s start. Your elbow is underneath your shoulder and up and down. Up and down. If this is too difficult, you can do the same exercise without the pulse. Just holding it up here so our obliques have to work. And hold our pelvis up. We always have two sides! Change to the other side. Your elbow is underneath your shoulder. Your feet stacked on top of each other. Or in front of each other. Keep your pelvis up. And then small pulses. Up and down.  It’s a great full body exercise. Come up and down. 25 seconds of rest.

Reverse Plank

Either on your hands or on your elbows or on your fists. You try it whatever is more comfortable for you. Try to hold this position in one straight line. And go up. Contract your glutes. Squeeze your bum together.  Your cheeks together. And hold it there. Keep on breathing regularly. Hold this position up. One straight line. Try to really keep it up there.

We do 2 squats, you go as low as you can. Then down on the ground and 2 push ups. You can use your knees or without. Go directly down into push ups. One, two. And squat. one, two, one, two. Watch your form. Elbows pointing backwards. Your back is straight.

In just 20 minutes you managed to work on so many muscles in your body. How are you feeling?

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