20-Minute HIIT Workout

How to Do an Alternating Lunge Clean and Squat Thruster

1. Stand with your feet shoulder-width apart, knees slightly bent. Hold a dumbbell in each hand at your sides, palms facing in.
2. Step your right leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle. Aim to get your front thigh parallel to the ground.
3. Squeeze your left glute, driving your back, right leg forward as you stand tall to return to your starting position. As you stand tall, clean the dumbbells up to your shoulders.
4. With your weight in your heels, sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
5. Drive through your heels, squeezing your glutes to stand tall. As you stand, perform a squat thruster by pressing the dumbbells directly overhead.
6. Lower the dumbbells back down to your sides and repeat the reverse lunge, this time stepping back with the left foot.

Modification: If lunges hurt your knees, perform a deadlift to squat. To reduce pressure on the core, omit the dumbbell clean and overhead thruster. 

How to Do a Push Up Plank Walk and Single Arm Row

1. Start in a high plank position with your shoulders stacked over your wrists. Pull your kneecaps up towards your belly, feet hip-width apart. Place a dumbbell on the ground just outside your right hand.
2. Slowly lower your chest down towards the ground, elbows falling back towards your hips before exhaling as you push back up into high plank position (completing a push-up).
3. Perform a plank walk by “walking” your left hand towards the center, then “walking” your right hand over to grasp the dumbbell.
4. Maintaining a strong core, pull your right elbow to right hip, performing a single arm plank row.
5. Slowly and with control, lower the dumbbell to the ground and walk your hands over to the left, returning to the starting position.

Modification: If push ups hurt your wrists, perform a standing dumbbell chest press and bent-over back row.

How to Do a Burpee and Alternating Single Arm Snatch

1. Stand with your feet shoulder-width apart, knees slightly bent. Hold a dumbbell in your right hand at your side (palm is facing in).
2. Hinge forward at the hips, pushing your hips back as you lower the dumbbell down the front of your body. You should feel a stretch in your hamstrings.
3. Set the dumbbell on the ground between your feet and perform a burpee. Place your hands on the mat and jump your feet back, landing in a high plank position.
4. Jump your feet in, landing with your feet just outside the dumbbell. Grab the dumbbell with your left hand and snatch the weight overhead with your left arm, using the power and momentum created by your legs and hips. You should finish standing tall with your left arm locked out straight overhead, left bicep near left ear.
5. With control, lower the dumbbell back down to shoulder height before lowering it all the way back to the ground. 

Modification: Omit the burpee and perform alternating dumbbell snatches.

How to Do a Staggered Deadlift and Curl Press

1. Stand with your feet hip-width apart, holding a pair of dumbbells (palms facing in towards your body).
2. Stagger your feet so your right leg is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back toe.
3. Maintain a staggered stance as you hinge at the hips. Push your hips back towards the wall behind you as you glide the dumbbells down the front of your leg, keeping your core tight. 
4. Drive through your front right heel to push your hips forward, pulling the dumbbells back up towards your hips as you stand tall.
5. At the top of the deadlift, perform a bicep curl. Turn your hands in so that your palms are now facing each other and curl the dumbbells up from your hips to shoulder height. 
6. Then perform an overhead press by pressing the dumbbells directly overhead, locking out biceps near ears. 
7. With control, lower the dumbbells back down to the shoulders, then down to your hips.

How to Do a Touch N Go Dumbbell Squat Jack

1. Start in an athletic stance or loaded squat position with your feet shoulder-width distance apart and a slight bend in your knees. Hold a dumbbell in your left hand in front of you.
2. With your chest upright and your core engaged, “jack” your feet out into a wide squat or sumo squat stance (feet are now wider than your shoulders). As you jack your feet out, lower the dumbbell towards the ground.
3. Land softly in a low squat, tapping the head of the dumbbell to the ground if you can.
4. Then transfer the dumbbell to your opposite (right) hand as you “jack” your feet into a narrow stance. Feet are hip-width apart as you stand tall, pulling the dumbbell up and in line with your hips.
5. Repeat, transferring the dumbbell to the opposite hand each time you perform a squat jack.

Modification: Omit the jump and step in and out instead. You can also make this a bodyweight exercise, omitting the dumbbell transfer.

How to Do an Overhead Tricep Extension and Alternating Overhead March

1. Stand with your feet hip-distance apart, core engaged and a soft bend in your knees.
2. Hold a dumbbell vertically overhead and activate your core by squeezing your glutes and abs to protect your lower back.
3. Bend your elbows to a 90-degree angle, bringing the dumbbell behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).
4. After you perform a single overhead tricep extension, shift your weight into your left leg and perform a knee drive on the right leg. Pull the knee up until it forms a 90-degree angle. Your right thigh should be parallel to the floor. 
5. Place the right foot back on the floor and repeat the overhead tricep extension. Alternate the leg that performs the knee drive or march each time. 

Modification: Omit the alternating march and perform alternating toe taps, tapping your foot out in front of you after every triceps extension.

How to Do a Lateral Squat and Knee Drive

1. Stand with your feet wider than your hips (think a wide squat stance), with your knees and toes pointing forward. 
2. Hold the dumbbell at your chest like you would during a goblet squat (vertically so that the dumbbell is touching your collarbone and sternum), elbows tucked in.
3. Shift your weight into your right heel as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
4. Drive through your right foot to reverse the movement, pushing you back to center.
5. Then shift your weight into your left heel as you push your hips back, bending your left knee while leaving your right leg straight.
6. Drive through your left foot to reverse the movement, pushing you back to center. As you stand tall, shift your weight into your right foot and perform a knee drive on the left leg, driving the left knee up towards your chest. 
7. Lower the left foot down to the ground and repeat the sequence of 2 lateral squats and a knee drive. 

Modification: Omit the knee drive and perform alternating lateral squats. 

How to Do a Lateral Shuffle

1. Start in an athletic stance, feet hip-width apart and knees bent.
2. Perform 2 large shuffles to the right side of your mat. On the final shuffle, bend your knees, bringing your left hand down to tap the mat.
3. Perform 2 large shuffles to your left. On the final shuffle, tap down towards the mat with your right hand.

How to Do a Reverse Crunch and Alternating Seated Twist

1. Lie on your back, core engaged. Hold a single dumbbell horizontally between both hands. Extend your legs and arms away from each other, floating them off the mat.
2. Squeeze through your upper abs to lift your torso off the mat, crunching the dumbbell from overhead to your chest as you perform a sit up. At the same time, pull your knees in towards your chest, heels floating off the ground and knees bent. This is a reverse crunch.
3. Hold this seated position, keeping your torso straight and long, as you rotate your shoulders to the right. Twist through the obliques to tap the dumbbell to the ground outside your right hip. This is a seated twist.
4. Return to center, then roll back to the mat and extend your arms and legs away from each other.
5. Repeat the reverse crunch. After every reverse crunch, alternate the side that you perform the seated twist.