20-Minute HIIT Full-Body Workout with Cool Down - No Equipment at Home

Fitness instructors LaToya and Julius guide us in a 20-minute high-intensity workout with a warm-up and cool-down focusing your entire body, including both standard and modified versions of each exercise.

This workout consists of dynamic squat twists, push-ups, bicycles, lunges and more—all movements you can do using just your bodyweight right at home!

Grab some water and a towel and get ready to sweat!

*Special thanks to the Ritz Carlton Laguna Niguel*

- So for the first exercise of this setwe're going to do a jumpsquat with a twist, okay.So we'll drop low, we'lltwist our body to the left.Drop low, twist our body to the right.We want to get as many reps aswe can get in a 32nd period.We're gonna start inthree, two, one and go.Twist, drop, twist.- All right.And if you're following me,we're still going tosquat as deep as you canand still twist that elbow to the knee.- Yes.So we're just going totake the jump out of itand get a little lower impact.- Okay.

We're about halfway.Stay really light on your feet.We're just tapping the ballsof our feet as we twist.Get in a good rotation here.Three, two, one.Good job.Let's get in again.Let's maximize those reps.- Yep.Five-three, two, and let's do it.We're going to try to pickup the pace here a littleif you can.Get in a few more reps this round.Get that chest as low asyou can to the ground,but keep that back nice and flat.- Last 10.- Five more seconds.- Nice work.Good.

Okay.Last bicycle crunch.We'll flip it back over.Again, let's maximize the reps here.In three, two, one-and go.Big reach, big extension with the legs.Again here, if you want to makeit a little more difficult,you can keep those heels off the ground.When that gets too difficultyou can drop them right back down.Just stay trying to twist across.- All right, last 10 seconds.Few more reps.Four-and relax.Good.

All right.Take a 32nd breakand we'll finish thatlast group of exercises.You're almost there.Good work.So we're going back toeither the reverse lungesor drop lunges.So grab some water.We've got three more exercises.- Almost there.Let's push it through.You should be sweating.Heart rate should be up.- Mine is.All right.- Ten seconds.- Okay.

We'll start with that left leg up.Have a lot of control here,but if you feel good, let's go for speed.In three, two, one, last set.Let's get it.Your really long.You should feel your quad.You should feel your glutes.- Everything's working.Stay light on your feet.Halfway guys.Almost there.- Good.

Ten more seconds.Push up through the heels.As many reps as you can get in.- Three, two-Nice.

All right.Let's drop it down forthe last two exercises.Back to the shoulder taps.Control first, speed second.Back flat.Glutes tight.- Core nice and engaged.In three, two and one.- Let's go.Nice control.Nice little tap on the shoulder.Almost there, about halfway.- Keep those glutes tucked, core engaged.- In five-three, two.Count it.- Okay.- Good.Let's flip it back.- On our back for the last exercise.- Last Jack knife here.Let's put it here.Let's fire up the core.Fire up the abs in three, two, one-big extension and tuck.So remember here, you wantto keep your core engagedby pressing your bellybutton through the ground.Bring those knees back up over your hips.Be sure to breathe through these too.- Especially as you fatigue.Last 10.- We're almost there guys, keep pushing.- In three, two, one.That will do it.- All right, great job guys.- Good work.Great job.