If you have just 20 minutes, a bench, and a set of 10 to 20 pound dumbbells, you can do a total-body toning workout. For the sequence described in this article, you can begin with the first move, doing as many reps as you can for 50 seconds, then rest for 10 seconds and prepare to move onto the next exercise. Do this for a total of five moves before resting for one minute. Complete three rounds of these exercises. First, start with a foot-elevated glute bridge. Lie on your back, bend your knees, and put your feet flat on the…

This is a tough finisher! It's a Ladder superset. What that means is we'll take two exercises. In this case, it's BOSU Jump Squats and Kettlebell Swings. We start with 8 reps of each. THen we go to 7 of each. Then 6,5,4,3,2, and finally 1. There are no breaks between exercises. Just the time it takes you to walk to the appropriate station.  

Okay. This is not exactly 100% bodyweight. I did throw in an exercise with the Bodybar, but that can be replaced or just eliminated if you don't have one. This is a HIIT Circuit workout consisting of 7 exercises. Each exercise is to be performed for 30, 45, or 60 seconds of work depending on your fitness level. And the entire circuit is done between 2 and 4 times again depending on your level. It's a tough one, but very effective!

Try this Christmas HIIT workout to melt off those pounds!

Don't Play The Numbers Game!