This 20-Minute HIIT Workout Is Perfect for a Quick Sweat


We’re stoked to share our latest Sweat With SELF video: a 20-minute HIIT workout led by trainers LaToya Johnson and Julius White, the founders of One Body LA.

This workout consists of a warm-up, a circuit that you’ll repeat three times, and a cooldown stretch. Before you dive in, here’s a quick reminder of what HIIT workouts are all about. HIIT stands for “high-intensity interval training.” This kind of exercise consists of repeated, hard bouts of work interspersed with periods of recovery. In the workout below, that means you’ll be doing work for 30 seconds, and then resting for 15 seconds—immediately followed by kicking it up a gear for 30 seconds of work again. The trick to HIIT is that you need to work hard—and get breathless—during each interval.

HIIT workouts are an excellent way to improve your performance and speed. But you definitely don’t have to be a performance athlete—or have aspirations of becoming one—in order to incorporate them into your routine. They can be a great way to shake up your workouts or challenge yourself if you’re used to doing steady-state cardio (think long, steady runs). Plus, HIIT is super efficient—perfect for when you’ve only got 20 minutes to spare for your whole workout routine.

You can watch the free 20-minute HIIT workout Sweat With SELF video below, or keep scrolling to see breakdowns of each move, demos, and modifications.


Do each move in the warm-up for 30 seconds. For the workout, do each move for 30 seconds, resting 15 seconds between moves. After your first circuit, rest 60 seconds. Repeat the circuit two more times (three times total). Do each move in the cooldown for 30 seconds, and repeat on each side (when applicable).



  • Jumping Jack
  • Bodyweight Squat
  • Mountain Climber


  • Jump Squat to Twist
  • Push-Up With Tuck
  • Bicycle With Punch
  • Drop Lunge
  • Shoulder Tap
  • Jackknife


  • Hamstring Stretch
  • Figure-Four Stretch
  • Chest Stretch
  • Child’s Pose

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