20 Minute HIIT Workout You Can Do Anywhere
20-Minute HIIT Workout
This 20-minute workout will help you burn calories, increase endurance, improve athleticism, and even challenge you mentally. All you need is just your bodyweight!
Workout Summary
| Main Goal | Lose Fat |
|---|---|
| Workout Type | Full Body |
| Training Level | Beginner |
| Program Duration | 4 weeks |
| Days Per Week | 3 |
| Time Per Workout | 20 minutes |
| Equipment Required | Bodyweight |
| Target Gender | Male & Female |
Workout Description
This quick, effective workout will get your heart rate up and burn calories quickly. Perfect for busy schedules, this HIIT routine requires no equipment and can be done anywhere. Warm up properly before starting.
The Overall Premise
The workout is structured to provide high-intensity training with short rest periods to maximize calorie burn and improve cardiovascular fitness. It includes a mix of dynamic movements that target all major muscle groups.
The Workout
Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit 3 times, with a 1-minute rest between each circuit.
- Week 1 and 2: 30 seconds of work, 30 seconds of rest
- Week 3 and 4: 40 seconds of work, 20 seconds of rest
The Exercises
Forward Lunge
Step forward with one leg and lower your hips until both knees are bent at about 90 degrees. Push back up to the starting position and repeat on the other side.
Bodyweight Squat
Stand with your feet shoulder-width apart and lower your body as if sitting back into a chair. Keep your chest up and knees over your toes.
Mountain Climber
Start in a plank position and alternate driving your knees towards your chest. Keep your core tight and move as quickly as possible.
Running in Place
Run on the spot, lifting your knees as high as possible and pumping your arms.
Burpees
From a standing position, drop into a squat with your hands on the ground. Jump your feet back into a plank position, perform a push-up, then jump your feet back towards your hands and explode into a jump.
High Kick
Kick your leg up to meet your opposite hand, alternating sides. Keep your core engaged and kick as high as possible.
Hand-Release Push-Up
Start in a push-up position, lower your body to the ground, then lift your hands off the ground before pushing back up.
Sit-Up
Lie on your back with your knees bent and feet flat on the floor. Lift your torso up towards your knees, then lower back down.
Bicycles
Lie on your back with your hands behind your head and legs lifted. Alternate bringing your opposite elbow to your knee, extending the other leg out.
20 Minute HIIT Workout
| Exercise | Time | Rest |
|---|---|---|
| Forward Lunge | 40 sec | 20 sec |
| Bodyweight Squat | 40 sec | 20 sec |
| Mountain Climber | 40 sec | 20 sec |
| Running in Place | 40 sec | 20 sec |
| Burpees | 40 sec | 20 sec |
| High Kick | 40 sec | 20 sec |
| Hand-Release Push-Up | 40 sec | 20 sec |
| Sit-Up | 40 sec | 20 sec |
| Bicycles | 40 sec | 20 sec |
Modifications & Progressions
To increase the intensity, reduce the rest time or add more rounds. To decrease the intensity, increase the rest time or reduce the number of rounds.
Cool Down
End your workout with light stretching to help reduce muscle soreness and improve flexibility.