Best 20-Minute Bodyweight HIIT Workouts for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an excellent way to maximize your workout in a short amount of time, especially when you’re exercising from home. Bodyweight HIIT workouts require no equipment, making them accessible and perfect for busy schedules. Here’s a list of the best 20-minute bodyweight HIIT workouts you can do at home in 2025.

1. Full-Body Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-300
Equipment Needed: None

| Exercise | Duration | Sets | |----------------------|----------|------| | Jumping Jacks | 30 secs | 4 | | Push-Ups | 30 secs | 4 | | Squats | 30 secs | 4 | | Plank | 30 secs | 4 | | Burpees | 30 secs | 4 | | Rest | 30 secs | 4 |

2. Core Crusher

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200-250
Equipment Needed: None

| Exercise | Duration | Sets | |----------------------|----------|------| | Mountain Climbers | 30 secs | 4 | | Bicycle Crunches | 30 secs | 4 | | Russian Twists | 30 secs | 4 | | Plank Shoulder Taps | 30 secs | 4 | | Leg Raises | 30 secs | 4 | | Rest | 30 secs | 4 |

3. Lower Body Burn

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-300
Equipment Needed: None

| Exercise | Duration | Sets | |----------------------|----------|------| | Jump Squats | 30 secs | 4 | | Lunges | 30 secs | 4 | | Glute Bridges | 30 secs | 4 | | Side Lunges | 30 secs | 4 | | Wall Sit | 30 secs | 4 | | Rest | 30 secs | 4 |

4. Upper Body Strength

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250
Equipment Needed: None

| Exercise | Duration | Sets | |----------------------|----------|------| | Push-Ups | 30 secs | 4 | | Tricep Dips (on chair)| 30 secs | 4 | | Plank to Push-Up | 30 secs | 4 | | Side Plank (each side)| 30 secs | 4 | | Arm Circles | 30 secs | 4 | | Rest | 30 secs | 4 |

5. Cardio Kick

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-350
Equipment Needed: None

| Exercise | Duration | Sets | |----------------------|----------|------| | High Knees | 30 secs | 4 | | Burpees | 30 secs | 4 | | Skaters | 30 secs | 4 | | Tuck Jumps | 30 secs | 4 | | Shadow Boxing | 30 secs | 4 | | Rest | 30 secs | 4 |

6. Total Body Tone

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200-250
Equipment Needed: None

| Exercise | Duration | Sets | |----------------------|----------|------| | Bodyweight Squats | 30 secs | 4 | | Incline Push-Ups | 30 secs | 4 | | Standing Calf Raises | 30 secs | 4 | | Side Leg Raises | 30 secs | 4 | | Superman Exercise | 30 secs | 4 | | Rest | 30 secs | 4 |

7. Plyometric Power

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 350-400
Equipment Needed: None

| Exercise | Duration | Sets | |----------------------|----------|------| | Jumping Lunges | 30 secs | 4 | | Plyo Push-Ups | 30 secs | 4 | | Box Jumps (or step-ups)| 30 secs| 4 | | Burpees | 30 secs | 4 | | Broad Jumps | 30 secs | 4 | | Rest | 30 secs | 4 |

8. Flexibility Finish

Duration: 20 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 150-200
Equipment Needed: None

| Exercise | Duration | Sets | |----------------------|----------|------| | Dynamic Stretching | 2 mins | 1 | | Standing Toe Touch | 30 secs | 2 | | Seated Forward Bend | 30 secs | 2 | | Butterfly Stretch | 30 secs | 2 | | Child’s Pose | 30 secs | 2 | | Rest | 30 secs | 2 |

These workouts are designed to fit into even the busiest of schedules and can be done in the comfort of your home. If you’re looking for personalized guidance to enhance your bodyweight HIIT training, consider HipTrain. With live 1-on-1 video personal training sessions, affordable pricing, and the flexibility that fits busy professionals, HipTrain is a fantastic option for anyone looking to elevate their fitness routine. Plus, our services are HSA/FSA approved for eligible expenses!