Best 20-Minute Home HIIT Workouts for Beginners 2026

Looking to get fit from the comfort of your home while fitting a workout into your busy schedule? High-Intensity Interval Training (HIIT) is a fantastic option for beginners, allowing you to maximize your workout in just 20 minutes. We've compiled the best 20-minute home HIIT workouts for beginners in 2026 to help you kickstart your fitness journey. Updated January 2026, these routines are designed to boost your metabolism and improve your endurance without requiring much equipment.

1. Full Body Blast

• Equipment Needed: None
• Duration: 20 minutes
• Calories Burned: Approx. 150-200
• Workout Table:

| Exercise | Duration | Reps | |------------------|----------|-------| | Jumping Jacks | 30 secs | 4 | | Bodyweight Squats| 30 secs | 4 | | Push-Ups | 30 secs | 4 | | Plank | 30 secs | 4 | | Rest | 30 secs | 1 |

2. Core Crusher

• Equipment Needed: None
• Duration: 20 minutes
• Calories Burned: Approx. 120-180
• Workout Table:

| Exercise | Duration | Reps | |--------------------|----------|-------| | Bicycle Crunches | 30 secs | 4 | | Mountain Climbers | 30 secs | 4 | | Russian Twists | 30 secs | 4 | | Plank Jacks | 30 secs | 4 | | Rest | 30 secs | 1 |

3. Legs & Glutes Focus

• Equipment Needed: Resistance bands (optional)
• Duration: 20 minutes
• Calories Burned: Approx. 150-200
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|----------|-------| | Squat Jumps | 30 secs | 4 | | Glute Bridges | 30 secs | 4 | | Lunges | 30 secs | 4 | | Side Leg Raises | 30 secs | 4 | | Rest | 30 secs | 1 |

4. Upper Body Strength

• Equipment Needed: Light dumbbells (optional)
• Duration: 20 minutes
• Calories Burned: Approx. 130-190
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|----------|-------| | Push-Ups | 30 secs | 4 | | Dumbbell Shoulder Press| 30 secs | 4 | | Tricep Dips | 30 secs | 4 | | Arm Circles | 30 secs | 4 | | Rest | 30 secs | 1 |

5. Cardio Kick

• Equipment Needed: None
• Duration: 20 minutes
• Calories Burned: Approx. 160-220
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|----------|-------| | High Knees | 30 secs | 4 | | Butt Kickers | 30 secs | 4 | | Skaters | 30 secs | 4 | | Burpees | 30 secs | 4 | | Rest | 30 secs | 1 |

6. Beginner Box HIIT

• Equipment Needed: Sturdy box or step
• Duration: 20 minutes
• Calories Burned: Approx. 140-200
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|----------|-------| | Step-Ups | 30 secs | 4 | | Box Jumps | 30 secs | 4 | | Tricep Dips on Box | 30 secs | 4 | | Box Squats | 30 secs | 4 | | Rest | 30 secs | 1 |

7. Tabata Timer

• Equipment Needed: None
• Duration: 20 minutes
• Calories Burned: Approx. 150-210
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|----------|-------| | Burpees | 20 secs | 8 | | Rest | 10 secs | 7 | | Jumping Jacks | 20 secs | 8 | | Rest | 10 secs | 7 | | Repeat for 4 rounds | | |

8. Family Fun HIIT

• Equipment Needed: None
• Duration: 20 minutes
• Calories Burned: Approx. 120-180
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|----------|-------| | Dance Party | 30 secs | 4 | | Freeze Dance (Pause) | 30 secs | 4 | | Animal Walks (Bear, Crab) | 30 secs | 4 | | Balloon Keep-Up | 30 secs | 4 | | Rest | 30 secs | 1 |

9. HIIT Yoga Fusion

• Equipment Needed: Yoga mat
• Duration: 20 minutes
• Calories Burned: Approx. 100-160
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|----------|-------| | Sun Salutations | 30 secs | 4 | | Warrior Poses | 30 secs | 4 | | Plank to Downward Dog | 30 secs | 4 | | Chair Pose | 30 secs | 4 | | Rest | 30 secs | 1 |

10. HIIT with Household Items

• Equipment Needed: Water bottles or cans
• Duration: 20 minutes
• Calories Burned: Approx. 130-190
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|----------|-------| | Water Bottle Curls | 30 secs | 4 | | Can Shoulder Press | 30 secs | 4 | | Water Bottle Squats | 30 secs | 4 | | Lateral Raises with Cans| 30 secs | 4 | | Rest | 30 secs | 1 |

Getting Started with HIIT

These workouts are perfect for beginners looking to enhance their fitness levels in a time-efficient manner. For those who want to take their training to the next level, consider enrolling in HipTrain's affordable personal training sessions. Our certified trainers provide live 1-on-1 video sessions tailored to your needs, ensuring you get the most out of your workouts. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.