Uploaded October 2025 | Updated September 2026, 2 weeks ago

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This strength and HIIT combo workout will help you build full-body muscle and boost your metabolism! We are combining strength exercises and HIIT-style training in a triset format for an awesome workout! I love 20-minute workouts because they fly by, but we also accomplish so much, and this workout is no exception!

20-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy. I used a range from 10lbs to 20lbs/ 4.5kg to 9kg.
- EXERCISE MAT

STRUCTURE:
9 TRISETS (STRENGTH-HIIT-STRENGTH)
27 EXERCISES TOTAL
WORK: 30 SECONDS
REST BETWEEN TRISETS: 30 SECONDS

EXERCISE LIST
-ARMS UP ROW
-SQUAT TO ALT. FRONT KICK
-SQUAT W/ 3 PULSE
-NARROW PRESS
-FAST FEET
-ROMANIAN DEADLIFT
-PUSH-UP
-DOUBLE HIGH KNEE PULLS
-WALL SIT W/ LEG EXTENSIONS
-HAMMER CURLS W/ A TWIST
-SUMO & POP
-SUMO PULSES
-FRONT TO LATERAL RAISE
-ALTERNATING DEAD STOP SNATCH
-GOBLET SQUAT DON'T COME ALL THE WAY UP
-RENEGADE ROW
-PLANK JACK
-PLANK TO LOW SQUAT & CURL
-ARNOLD PRESS
-LOW SUMO FAST HANDS
-SUITCASE SQUAT TO ALTERNATING REVERSE LUNGE
-PALLOF PRESS
-REVERSE TABLETOP KICKS
-REVERSE PLANK LEG LIFTS
-PULL OVER W/ HIPS UP
-LATERAL JABS
-GLUTE BRIDGE PULSES

I am so glad you joined me for this workout! It's always better to workout with a friend!

Kaleigh

Don't forget to stretch! 👉 youtu.be/IjH_8pdybfs

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🔴 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.