Best 20-Minute Bodyweight HIIT Workouts for Home

Are you looking for an effective way to get fit without leaving your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for maximizing your workout in just 20 minutes. These routines require no equipment and can be adapted to fit any fitness level. Updated January 2026, here are the best bodyweight HIIT workouts you can do at home!

1. Full-Body Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-------------------|-----------|------| | Jumping Jacks | 30 seconds| 3 | | Push-Ups | 30 seconds| 3 | | High Knees | 30 seconds| 3 | | Squats | 30 seconds| 3 | | Plank | 30 seconds| 3 | | Burpees | 30 seconds| 3 |

Equipment Needed: None

2. Core Crusher

Duration: 20 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 150-250

| Exercise | Duration | Sets | |-------------------|-----------|------| | Mountain Climbers | 30 seconds| 3 | | Bicycle Crunches | 30 seconds| 3 | | Plank Jacks | 30 seconds| 3 | | Side Plank (each side)| 30 seconds| 2| | Russian Twists | 30 seconds| 3 |

Equipment Needed: None

3. Lower Body Burn

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-------------------|-----------|------| | Squat Jumps | 30 seconds| 3 | | Lunges | 30 seconds| 3 | | Glute Bridges | 30 seconds| 3 | | Calf Raises | 30 seconds| 3 | | Wall Sit | 30 seconds| 3 |

Equipment Needed: None

4. Upper Body Strength

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 150-250

| Exercise | Duration | Sets | |-------------------|-----------|------| | Push-Ups | 30 seconds| 3 | | Tricep Dips (on a chair)| 30 seconds| 3| | Inchworms | 30 seconds| 3 | | Superman | 30 seconds| 3 | | Plank Shoulder Taps| 30 seconds| 3 |

Equipment Needed: Chair (optional)

5. Cardio Kick

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |-------------------|-----------|------| | High Knees | 30 seconds| 3 | | Skaters | 30 seconds| 3 | | Burpees | 30 seconds| 3 | | Jump Squats | 30 seconds| 3 | | Lateral Shuffles | 30 seconds| 3 |

Equipment Needed: None

6. Total Body Tabata

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |-------------------|-----------|------| | Burpees | 20 seconds| 8 | | Rest | 10 seconds| 8 | | Push-Ups | 20 seconds| 8 | | Rest | 10 seconds| 8 | | Jumping Jacks | 20 seconds| 8 | | Rest | 10 seconds| 8 |

Equipment Needed: None

7. Dynamic Duo

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | |-------------------|-----------|------| | Bodyweight Squats | 30 seconds| 3 | | Push-Ups | 30 seconds| 3 | | Side Lunges | 30 seconds| 3 | | Plank | 30 seconds| 3 | | Reverse Crunches | 30 seconds| 3 |

Equipment Needed: None

8. Quick HIIT Circuit

Duration: 20 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-------------------|-----------|------| | Jumping Jacks | 30 seconds| 3 | | Squats | 30 seconds| 3 | | Push-Ups | 30 seconds| 3 | | Plank | 30 seconds| 3 | | Burpees | 30 seconds| 3 |

Equipment Needed: None

Conclusion

These 20-minute bodyweight HIIT workouts provide a fantastic way to fit exercise into your busy schedule while getting your heart rate up and building strength. For those looking to enhance their home workouts, consider personalized training with HipTrain. Our certified trainers offer live 1-on-1 video sessions tailored to your fitness needs, all at an affordable price. Plus, you can use HSA/FSA funds for eligible expenses!