Best 20-Minute Bodyweight HIIT Workouts for Home 2025

Looking to maximize your fitness in just 20 minutes? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for home fitness enthusiasts who want quick, effective workouts without the need for equipment. Updated January 2026, here are the best 20-minute bodyweight HIIT workouts you can do right at home.

1. Full Body Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|----------|-------| | Jumping Jacks | 1 min | 2 | | Push-Ups | 45 sec | 2 | | Squat Jumps | 1 min | 2 | | Plank | 1 min | 2 | | High Knees | 1 min | 2 | | Mountain Climbers | 45 sec | 2 | | Burpees | 1 min | 2 | | Rest | 15 sec | 2 |

2. Lower Body Focus

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 180-250
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|----------|-------| | Bodyweight Squats | 1 min | 3 | | Lunges (alternating) | 1 min | 3 | | Glute Bridges | 1 min | 3 | | Calf Raises | 45 sec | 3 | | Wall Sit | 1 min | 3 | | Rest | 15 sec | 3 |

3. Core Crusher

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-275
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|----------|-------| | Plank | 1 min | 2 | | Russian Twists | 1 min | 2 | | Bicycle Crunches | 1 min | 2 | | Side Plank (each side)| 30 sec | 2 | | Flutter Kicks | 45 sec | 2 | | Rest | 15 sec | 2 |

4. Cardio Burnout

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|----------|-------| | Burpees | 1 min | 3 | | Jump Squats | 1 min | 3 | | Skaters | 1 min | 3 | | Tuck Jumps | 45 sec | 3 | | High Knees | 1 min | 3 | | Rest | 15 sec | 3 |

5. Upper Body Strength

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|----------|-------| | Push-Ups | 1 min | 3 | | Tricep Dips (on a chair)| 1 min | 3 | | Plank Shoulder Taps | 1 min | 3 | | Inchworms | 1 min | 3 | | Rest | 15 sec | 3 |

6. HIIT for Beginners

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-220
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|----------|-------| | March in Place | 1 min | 2 | | Step-Ups (on a sturdy surface)| 1 min | 2 | | Wall Push-Ups | 1 min | 2 | | Side Leg Raises | 1 min | 2 | | Rest | 15 sec | 2 |

7. Quick Toning Routine

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 180-260
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|----------|-------| | Squat to Press | 1 min | 3 | | Plank Jacks | 1 min | 3 | | Lateral Lunges | 1 min | 3 | | Supermans | 45 sec | 3 | | Rest | 15 sec | 3 |

8. Tabata Style

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|----------|-------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | High Knees | 20 sec | 8 | | Rest | 10 sec | 8 | | Mountain Climbers | 20 sec | 8 | | Rest | 10 sec | 8 |

Each of these workouts can be completed in just 20 minutes, making them perfect for busy individuals looking to stay fit from home. Plus, with HipTrain's live 1-on-1 video personal training, you can receive guidance from certified trainers at an affordable price. Our training sessions are HSA/FSA approved, ensuring that you can invest in your fitness without breaking the bank.