Workout Video: 20-Minute Full Body HIIT Workout for Women

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

*If you’re having trouble seeing the video above, try turning off or pausing your ad-blocker. If you prefer, you can also view this 20-Minute Full Body HIIT Workout Video on YouTube here.

Strength and Cardio! If you’ve been following me for any amount of time you know it’s my favorite way to workout.

I definitely have days where I crave more steady-state cardio, like a 3-mile run while listening to a podcast. And then there are days where all I want to do is lift heavy, enter these 7 strength training exercises.

But most of the time, I’m looking for the best of both worlds — a workout that combines heart-pumping, HIIT cardio with strength training.

I even have a full category on the blog dedicated to Strength + HIIT Workouts!

In fact, my Go-To Strength + HIIT At-Home Workout is one of the top performing posts on the blog! Which is why I’m so excited to be able to bring this strength + HIIT workout format to you in a full-length workout video — thanks to my friends at Proozy! Learn more about Proozy and their affordable, brand-name workout apparel below this workout.

And get an additional 20% OFF Proozy Apparel using code: NML20

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What is the benefit of HIIT Exercises?

I recently answered some of the most common questions I get about HIIT, or high intensity interval training, exercise in this 15-Minute HIIT Cardio Workout; an effective 15-minute HIIT cardio workout when you’re short on time.

HIIT exercises are all about efficiency. You exert maximum effort for periods of ‘work’ followed by brief rest periods. Any time there’s HIIT in a workout title, you know it’s going to be an intense workout. HIIT quickly raises your heart rate and is great for burning calories, both during and after the HIIT workout. HIIT exercises also increase endurance and muscle definition {American Council on Exercise}.

What is the benefit of Strength Training?

Mayo Clinic describes strength training as a tool that can “help you preserve and enhance your muscle mass at any age” and lists the benefits as strengthening bones, managing weight, enhancing quality of life, and even sharpening your thinking skills {Mayo Clinic}.

If you need any other reasons to love strength training, think muscle definition. Those toned arms and lifted booty you’re striving for, come with increased strength training and heavier weights.

20-Minute Full Body HIIT Workout for Women | Full Body Workout | Woodchop Exercise | 20-Minute Workout Video | Workout for Women | HIIT Workout

The Workout: 20-Minute Full Body HIIT Workout for Women

The beauty of this workout is you get all of the benefits of HIIT exercises and strength training, listed above!

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.

For this workout you’ll need 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 challenging to the point of failure, but also allow you to safely perform each exercise.

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

Alternatively, you can screenshot the 9 HIIT exercises below to guide you.

Single Leg Deadlift to Overhead Press | 20 Minute Workout Video | HIIT Workout Video | Workout for Women | Strength Training

The 9 Best HIIT Exercises

This workout includes 9 of my favorite HIIT exercises! I favor large, compound movements that engage multiple muscle groups. These full body exercises make the most of our 20-minutes together.

Seriously — perform a few of the wood chop swings from this workout. You’ll feel every muscle from the top of your extended arms, down your shoulders and back, to your legs and glutes that are fired up to keep you stabilized. 

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

  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.

Proozy Affordable Athletic Gear

First, can I just say how happy I am to live in a time when ‘athleisure’ is a real style of clothing! As a fitness instructor, entrepreneur working from home, and mom on the run, there’s nothing that makes me happier than wearing my favorite pair of leggings all day.

Which is why I’m so excited to partner with Proozy! They source brand-name athletic apparel directly from suppliers — meaning you get workout clothes from brands you know and love at literally a fraction of the cost you would pay in-stores.

Even better, you can get an additional 20% OFF Proozy Apparel using code: NML20

One of the most common messages I receive from readers, ‘what are your favorite, affordable leggings {that actually stay in place during HIIT workouts}?’ 

Enter these 2XU Compression Leggings I’m wearing in this workout. Full transparency, before being introduced to Proozy I’d never heard of 2XU. But they are a new staple in my legging drawer.

20-minute HIIT Workout | At Home HIIT Workout | Strength Training for Women | Single Arm Row Exercise

All products sold on Proozy are guaranteed to be 100% authentic. Their promise is to provide the best customer service at phenomenal prices.

I’ve seen both Adidas and Nike apparel and shoes on Proozy for over 50% off. Mama needs a new pair of shoes and if I can get the 50% off do I even have to tell my husband I bought them?!

My favorite part, they are a local, Minnesota based company. I love a company with strong mid-western roots!

In this 20-minute full body HIIT workout for women I’m wearing:

Grab a pair of these 2XU Compression Tights to try for yourself, AND GET an additional 20% OFF using code: NML20

This is a sponsored post in partnership with Proozy. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

Looking for more HIIT Workouts For Women?

Check out these popular HIIT workouts for women on the blog!

Pin this 20-Minute Full Body HIIT Workout for Women

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Looking for more full-length workout videos? Click here! 

4 comments
  1. When the windchill is -12, my motivation to go to the gym is zero. This workout was just what I needed! Thank you!

    • Yes, I hear you Courtney! It was a chilly arrival home from Texas and these at-home workouts are the perfect way to stay warm during this cold front! Way to get it done! NICE WORK! Plenty more workouts on the blog to get you through winter. Lindsey

  2. Thanks for an awesome, heart thumping, sweat dripping workout Lindsey! It was the perfect session for me to do at home today instead of hitting the gym!

    • Nicole! Thank you for giving this workout a try! Way to get it done; so glad you liked it and I hope you come back and do it again! Nice work! Lindsey