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The Best Full Body Workout in 20 Minutes

Strength and cardio intervals meet in this home workout: the best full body workout you can do in 20 minutes! First, you’ll fire up the legs, glutes, upper body and core with two sets of strength training exercises. Then you’ll finish with two sets of a bodyweight HIIT cardio to burnout. It’s a sweaty, effective full body workout!

*If you’re having trouble seeing the workout video above, try turning off or pausing your ad-blocker. If you prefer, you can also view this 20-Minute Full Body Workout on Youtube here. While you’re there, SUBSCRIBE to our YouTube channel to get all the newest workouts!

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

I’m testing a NEW workout format with you today! It’s HEAVY, full body strength training on the front end, followed by a true bodyweight HIIT CARDIO BURNOUT to raise your heart rate and finish things off.

Combining strength exercises with HIIT cardio exercises is a great way to make the most of your workout.

In this full body workout you get all the benefits of strength training, like building muscle and boosting your metabolism. AND you get the cardiovascular benefit and metabolism boost of doing high intensity interval training (or HIIT) cardio. 

overhead dumbbell press
Wearing: lululemon Wunder Train High-Rise Tight and Ebb to Train Bra


lululemon asked me to put their new Everlux fabric to the test; so we had to make this workout a sweaty one!

The workout starts with full body strength training. Slow, controlled reps, using heavy dumbbells.

Then it’s a true HIIT cardio burnout using bodyweight only. You’ll drop the dumbbells and push through 8 minutes of bodyweight HIIT cardio.

Trust me, you’re going to appreciate the sweat-wicking technology in lululemon’s NEW Everlux fabric during this workout!

If you like high-intensity workouts that work up a sweat, you’re going to love these fast-drying leggings.

These lululemon Wunder Train Everlux Leggings stay put. They’re the perfect high-rise, right compression, sweat-wicking and fast drying, all while keeping that buttery softness lululemon is known for. Get more of my favorite lululemon picks below.

the best full body workout
Wearing: lululemon Wunder Train High-Rise Tight and Ebb to Train Bra

What are the best full body exercises?

There are SO MANY effective full body exercises you can do at home. Whether you’re picking up a set of dumbbells, a kettlebell, or using just your bodyweight.

When I’m doing a total body workout, I choose compound full body exercises that hit multiple muscle groups with one movement.

For example, three of the compound dumbbell exercises in this full body workout include:

  1. Dumbbell Clean and Squat Thruster – two big, powerful exercises that target the legs and core; specifically the glutes, hamstrings, quads, shoulders and core muscles.
  2. Reverse Grip Row, Bicep Curl and Shoulder Press – three upper body exercises combined into one compound upper body exercise; targeting the back, biceps, and shoulder muscles.
  3. Push up, Army Crawl and Dumbbell Pass – this is a true full body exercises with an extra emphasis on the core since the entire exercise is performed in a plank position. Other muscle groups involved include the chest, shoulders, and triceps.
dumbbell back row
Wearing: lululemon Wunder Train High-Rise Tight and Ebb to Train Bra

The Workout: The Best Full Body Workout in 20 Minutes

This total body workout starts with brief warm up, followed by 8 minutes of strength training with dumbbells. Then drop the dumbbells and finish off with 8 minutes of fat-burning, bodyweight HIIT cardio and a cool down.

It’s the best of both worlds — full body dumbbell strength training combined with bodyweight HIIT cardio!

This workout is sure to help you achieve your fitness goals as you build strength and burn fat.

EQUIPMENT: One set of heavy dumbbells. I’m using 12 lbs in the workout video, and I suggest anywhere from 10-25 lb dumbbells depending on your fitness level.

INSTRUCTIONS: Let me be your personal trainer for the day. Follow along with the workout video at the top of this post. I’ll be sweating with you through each full body exercise, providing form cues and motivation.

the best full body workout

Alternatively, you can work off the exercises outlined below (watch the video at the top of this post if you need a demonstration of these exercises).

STRENGTH — 4 dumbbell strength exercises (45 seconds of work followed by 15 seconds of rest periods)

  1. Dumbbell Clean + Alternating Squat Thruster
  2. Dumbbell Reverse Grip Row + Bicep Curl + Overhead Press
  3. Staggered Squat + Reverse Lunge + Return to Squat + Stand (first set on the right side, second set on the left side)
  4. Push Up + Army Crawl + Dumbbell Pass

Repeat x 2 Sets.

CARDIO — 4 bodyweight HIIT cardio exercises (45 seconds of work followed by 15 seconds of rest periods)

  1. Lateral Step or Jump + Squat Jump
  2. 4 Mountain Climbers + 4 High Knees 
  3. Lateral Lunge + Bound + Reverse Lunge + Bound (first set on the right side, second set on the left side)
  4. 2 Jabs + 1 Jack  

Repeat x 2 Sets.

lululemon sports bra
Wearing: lululemon Wunder Train High-Rise Tight and Ebb to Train Bra

My Favorite lululemon Workout Apparel

As a group fitness instructor I’ve been a lululemon fan for years. I basically live in leggings and sports bras so I value the quality, comfort and fit of my workout apparel.

Whether I’m teaching a group fitness class or running errands I want leggings that stay put. And lululemon leggings always do the job.

I fell in love with the lululemon Align leggings during my first pregnancy with my son Brody (reference my favorite fit pregnancy products here). The lululemon Align leggings are still my go-to maternity leggings and postpartum leggings.

But I might have a new, all-time favorite legging — the NEW lululemon Wunder Train Everlux Leggings!

lululemon leggings
Wearing: lululemon Wunder Train High-Rise Tight and Ebb to Train Bra

Shop this post:

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The lululemon Wunder Train Everlux Leggings

They have the same ‘buttery softness’ as the Align leggings, but are designed with a sweat-wicking, durable fabric (aka no ‘sweat marks’ on your butt after a tough workout, and they won’t pill).

Features I love about the lululemon Wunder Train Everlux Leggings:

  • New sweat-wicking, Everlux fabric make these leggings fast-drying
  • High waist (mamas love)
  • Perfect amount of compression
  • Durable fabric that won’t pill

Shop My Favorite lululemon Picks:

These are my tried and true favorite picks for lululemon workout apparel and athleisure.

lululemon sports bra
Wearing: lululemon Wunder Everlux Leggings, Energy Bra and Hooded Define Jacket

lululemon Sports Bras

  • Energy Bra – The white sports bra I’m wearing in the above picture. This is my favorite pregnancy and postpartum sports bra, when I’m more busty. I love the slightly higher neckline and it keeps everything secure and in place. I also use this as an active swim top during the summer months.
  • Ebb to Train Bra – The pink sports bra I’m wearing for this workout video. Again I love the higher neckline and the longline cut makes it a workout crop top as well. Or another active swim top for the summer months.

lululemon Leggings

  • NEW Wunder Train Everlux Leggings — for all the reasons listed above.
  • Align II 25″  Leggings I got my first pair when I was pregnant with Brody and I’ve purchased 3 more since then. I personally wear these for athleisure more than I workout in them. But I think every pregnant and postpartum woman should own a pair.
lululemon trapeze tank top and lululemon sports bra
Wearing: lululemon Wunder Train High-Rise Tight and Ebb to Train Bra and the Trapeze Racerback Tank (pictured) is out of stock, but I currently love this Ebb to Street Tank Top

lululemon Tanks

  • Trapeze Racerback Tank – The white tank top I’m wearing in the above picture is unfortunately out of stock now! The Ebb to Street Tank Top is a great alternative and has a fun ribbed detail to it!
  • Swiftly Tech Racerback Tank – Reliable, classic workout tank that doesn’t show my belly when I’m teaching class in down dog.

lululemon Jackets

  • Hooded Define Jacket My go-to to throw on jacket for the gym or coffee shop (currently rocking it over my nursing tanks as it’s so easy to nurse in).

On My lululemon Wish List:

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Pin This 20 Minute Full Body Workout

Full Body HIIT Workout with Weights

More Full Body Workouts Like This One:

  1. Your workouts are amazing! I especially love your workout videos. Thanks for such great content and attitude!

    • Rae! I’m so glad you’re loving the workouts + putting them to good use! Nice work getting this done and I hope you come back and do it again!

  2. For 20 minutes, this was amazing! Loving your live workouts Lindsey! Thank you so much!

    • Alisha! Thanks for giving this workout a try, so glad you liked it! It’s a solid sweat session in 20 minutes! I hope you come back and do it again! -Lindsey