Uploaded March 2026 | Updated September 2026, 2 weeks ago
We are boosting our metabolism and building muscle in this HIIT-style strength training workout! This workout will work the upper body, lower body, and abs!
We will pair upper and lower body exercises in the first half of the workout and then finish with a tabata style abs round.
The goal with a HIIT workout is to go at an all-out effort for the work time. Doing this will increase your metabolism and challenge your muscles!
This workout is only 20 minutes, but 20 minutes is all you need to effectively train your muscles and metabolism!
20 MINUTE FULL BODY & ABS WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 20lbs
- EXERCISE MAT
STRUCTURE
24 TOTAL EXERCISES
8 FULL BODY ROUNDS
WORK: 30 SECONDS
REST: 10 SECONDS
ROUND REST: 30 SECONDS
8 AB EXERCISES
WORK: 20 SECONDS
RETS: 10 SECONDS
EXERCISE LIST
-ARMS UP ROW
-DUMBBELL SWING
-PUSH PRESS
-SQUAT DCATWU
-PLANK SHOULDER TAP
-GOBLET SQT. TO ALT. HIGH KNEE
-PUMP CURLS
-ALT. REV. LUNGE
-PUSH UP
-GLUTE BRIDGE PULSES
-BOTTOM TO TOP
-POWER SQUAT
-DIPS
-IN & OUT SQUAT
-RENEGADE ROW
-SUMO TO POP
-PLANK MT. CLIMBERS
-CRUNCH PULSE
-SIDE-PLANK KNEE PULL
-CROSS-BODY CRUNCH (L&R)
-PLANK WALK
-BUTTERFLY KICKS
I am so glad you joined me for this workout! It's always better to workout with a friend! Kaleigh
Finisher 👉youtu.be/BkZz1aZLeII?si=_Xiv70-cHyfua_LG
Don't forget to stretch! 👉 youtu.be/ozJ5AaWDwqo?si=HXeuFFPVow18B4JN
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
We are boosting our metabolism and building muscle in this HIIT-style strength training workout! This workout will work the upper body, lower body, and abs!
We will pair upper and lower body exercises in the first half of the workout and then finish with a tabata style abs round.
The goal with a HIIT workout is to go at an all-out effort for the work time. Doing this will increase your metabolism and challenge your muscles!
This workout is only 20 minutes, but 20 minutes is all you need to effectively train your muscles and metabolism!
20 MINUTE FULL BODY & ABS WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 20lbs
- EXERCISE MAT
STRUCTURE
24 TOTAL EXERCISES
8 FULL BODY ROUNDS
WORK: 30 SECONDS
REST: 10 SECONDS
ROUND REST: 30 SECONDS
8 AB EXERCISES
WORK: 20 SECONDS
RETS: 10 SECONDS
EXERCISE LIST
-ARMS UP ROW
-DUMBBELL SWING
-PUSH PRESS
-SQUAT DCATWU
-PLANK SHOULDER TAP
-GOBLET SQT. TO ALT. HIGH KNEE
-PUMP CURLS
-ALT. REV. LUNGE
-PUSH UP
-GLUTE BRIDGE PULSES
-BOTTOM TO TOP
-POWER SQUAT
-DIPS
-IN & OUT SQUAT
-RENEGADE ROW
-SUMO TO POP
-PLANK MT. CLIMBERS
-CRUNCH PULSE
-SIDE-PLANK KNEE PULL
-CROSS-BODY CRUNCH (L&R)
-PLANK WALK
-BUTTERFLY KICKS
I am so glad you joined me for this workout! It's always better to workout with a friend! Kaleigh
Finisher 👉youtu.be/BkZz1aZLeII?si=_Xiv70-cHyfua_LG
Don't forget to stretch! 👉 youtu.be/ozJ5AaWDwqo?si=HXeuFFPVow18B4JN
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
