HIIT · 20 minutes

20-Minute HIIT Workout at Home (No Equipment)

  • 20 min
  • 5 moves × 3 rounds
  • No Equipment
  • Advanced

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 5-exercise circuit you repeat 3 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
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    3. 3
      Step Jacks starting position
      Step Jacks

      Full Body · Shoulders

      30s

  2. Main Circuit

    40s work · 20s rest

    Repeat 3× · 60s rest between rounds

    1. 1
      Low-Impact Skaters starting position
      Low-Impact Skaters

      Glutes · Quads

      40s
    2. 2
      Wall Sit starting position
      Wall Sit

      Quads · Glutes

      40s
    3. 3
      Burpees starting position
      Burpees

      Full Body · Chest · Quads

      40s
    4. 4
      Mountain Climbers starting position
      Mountain Climbers

      Core · Shoulders · Quads

      40s
    5. 5
      Plank to Push-Up starting position
      Plank to Push-Up

      Triceps · Core · Shoulders

      40s

  3. Cool-Down

    30s each · no rest

    1. 1
      Standing Quad Stretch starting position
      Standing Quad Stretch

      Quads

      30s
    2. 2
      Cobra Stretch starting position
      Cobra Stretch

      Core · Back

      30s
    3. 3
      Butterfly Stretch starting position
      Butterfly Stretch

      Glutes · Hamstrings

      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