Have a ball with this 20 minute full-body HIIT workout


Get the ball rolling with another full-body HIIT workout by PumpUp member @jatie. With these 7 high intensity interval training moves, you're bound to burn several calories. Your heart will feel like it's nearly beating out of its chest, in a good way of course.

Stability ball knee-ins

Full Body HIIT workout : Stability Ball Knee Ins | GIF from the PumpUp Blog

Balance your feet on a stability ball. Keep your hands on the ground so that your body is in a straight line. Bring your knees and feet towards your chest, rolling the stability ball throughout the movement. Return knees, feet, and stability ball to starting position, then lower your upper body down into a push-up.

Step Up to Back Lunge

Full Body HIIT workout : GIF from the PumpUp Blog

Step one foot onto a stool or a box and raise the other knee upwards. When you descend, bring the leg that stepped on the stool into a back lunge, keeping your front knee bent at a ninety degree angle with your ankle. For an extra challenge, hold a pair of 5-10 lb dumbbells at your side.

Triple Jump Squats

Full body HIIT workout : sumo squats | GIF from the PumpUp Blog

Begin in a wide-legged squat position. Lower your body down into a squat, maintaining proper form. As you rise from the squat, jump your feet a little closer together and lower down into another squat. Bring your feet together, squat, then jump your feet as wide apart as you can. Repeat.

Burpee Tuck Jumps

Full body HIIT workout: Burpee tuck jumps | Gif from the PumpUp Blog

Begin in a push-up position and lower your body parallel to the ground. Raise your body, jump your feet towards your forearms, then jump upward as high as you can, tucking your knees toward your upper body as you jump.

Around the World Jump Squats

Full body HIIT workout : around the world squats | GIF from the PumpUp Blog

Perform a wide-legged squat forward, then jump so that you make a 90 degree rotation, descending into another squat. Keep doing this, so that you're jumping and rotating your entire body throughout the movement.

Half Burpees

Full body HIIT workout: half burpees | GIF from the PumpUp Blog

Begin with your body in a full plank position, shoulders directly above your forearms. Jump both of your feet towards your forearms, then promptly jump back to a plank. Repeat.

Stability Ball Pike-Ups

Full body HIIT workout: Stability ball pike ups | Gif from the PumpUp Blog

Begin with your hands on the ground and your feet resting on the stability ball. Use your feet to roll the ball towards your upper body, piking your lower body up towards the air so that it looks like a downward facing dog. Roll your body back to starting position.

Full-Body HIIT Workout Video

Perform each exercise in this full-body HIIT workout for 30 seconds, with 15-30 seconds of rest in between. After completing the 7 exercises, rest for 1-2 minutes, then repeat the circuit again for 2-3 times.

Full body HIIT workout printable from the PumpUp Blog

Loved this full-body HIIT workout? Tag your attempt at it on Instagram with #TeamPumpUp! Have an awesome 20-minute workout routine to show us? Share it with the PumpUp Community.