HIIT · 20 minutes

20-Minute HIIT Workout at Home (No Equipment)

  • 20 min
  • 4 moves × 4 rounds
  • No Equipment
  • Beginner

This 20-minute hiit workout alternates all-out effort with short recovery to torch calories in less time. It opens with a short warm-up, moves into a 4-exercise circuit you repeat 4 times, and finishes with a cool-down stretch.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s
    2. 2
      March in Place starting position
      March in Place

      Full Body · Quads

      30s
    3. 3
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s

  2. Main Circuit

    20s work · 40s rest

    Repeat 4× · 60s rest between rounds

    1. 1
      Step-Ups starting position
      Step-Ups

      Quads · Glutes

      20s
    2. 2
      Standing Cross-Body Knee Crunch starting position
      Standing Cross-Body Knee Crunch

      Core · Quads

      20s
    3. 3
      Donkey Kicks starting position
      Donkey Kicks

      Glutes

      20s
    4. 4
      Jumping Jacks starting position
      Jumping Jacks

      Full Body · Calves

      20s

  3. Cool-Down

    30s each · no rest

    1. 1
      Kneeling Hip Flexor Stretch starting position
      Kneeling Hip Flexor Stretch

      Quads · Glutes

      30s
    2. 2
      Figure-Four Stretch starting position
      Figure-Four Stretch

      Glutes

      30s
    3. 3
      Cobra Stretch starting position
      Cobra Stretch

      Core · Back

      30s

FAQ

Is a 20-minute hiit workout enough?

Yes. 20 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.

How often should I do this hiit workout?

Aim for 2 to 3 times a week; high intensity needs real recovery. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.

Keep going

More routines like this

Make it a habit

Part of these plans

Follow one of these multi-week plans to do this routine on a schedule.

BegIntAdv
Start workout