Workout Plan

Easy 20-minute HIIT Workouts You Can do at Home

woman doing push ups

Do you need a quick workout that you can easily do at home without any equipment? Then, High-Intensity Interval Training (HIIT) might be exactly what you need!

Below are a few 20-minute HIIT workout options to try out!

Three 20-Minute HIIT Workouts to Try

After the workouts, I will share some of the benefits of this exercise style, but I know you probably aren’t here to read that!

HIIT Workout Option 1: Leg Intensive

Do the following movements as fast as possible, but with good form. The last thing you want is an injury!

side view photo of woman doing squats against black background HIIT workouts
  1. 50 air squats
  2. 20 jump squats
  3. 50 walking lunges
  4. 20 step-ups or jump lunges
  5. 1-minute wall sits
  6. 20 tuck jumps

If you finish before the 20 minutes is up, you can go through the workout again to burn more calories or call it a day!

HIIT Workout Option 2: Full Body

Set a timer for 20 minutes and complete as many rounds of the following movements as possible.

  1. 50 high knees
  2. 50 Russian twists
  3. 50 jump squats
  4. 50 burpees

Don’t worry if you can’t do 50. Do as many as you can, take a short rest, and then go again. You may need to rest between exercises, too. That is fine; just try to decrease rest times and increase reps the next time!

HIIT Workout Option 3: Upper Body Intensive

Set a timer for 12 minutes, then complete as many rounds as possible of the following:

  1. Ten push-ups
  2. Ten bird dogs
  3. Five burpees
  4. Five sit-ups
  5. Five supermans
  6. Ten down dog push-ups
  7. 30-second plank

Benefits of HIIT Workouts

Often, no matter how much you want to, it’s hard to make it to the gym. One of the main benefits of this workout style is that it does not require a gym, and it takes little time to get in a good workout.

You can do HIIT workouts from the comfort of your home, and all you need is your own body to complete them. Additionally, HIIT is proven to burn more calories than standard aerobic exercise.

HIIT combines cardio and strength training to an extent, giving you some of the benefits of each! In addition, it challenges your cardiorespiratory fitness and your musculoskeletal fitness providing heart, lung, muscles, and nervous system benefits.

Is HIIT The Best Workout?

There really isn’t a best workout. However, it is recommended that you do a combination of strength, interval, and cardiovascular training every week. 

Including all three in your week doesn’t work for everyone, especially people who have limited time! In that case, HIIT is most likely one of the best options.

Don’t Have 20 Minutes for HIIT?

That’s okay! HIIT workouts can be performed in extremely short bursts throughout the day with similar benefits. For example, if you don’t have 20 minutes, try doing 5-minute mini workouts four times a day! Or, if that is too much, try a few 3-minute bursts of intense activity!

Want to Turn up the Intensity?

If you love HIIT workouts but want to take it to the next level without leaving your home, here are some tools you can use to increase the intensity.

Many of these can be found at Walmart, your nearest sporting goods store, or Facebook Marketplace if you need to save some money.

Be realistic with the equipment that you purchase. Typically resistance bands will provide the most use as you can incorporate them to increase the intensity of almost any workout. Additionally, adjustable kettlebells take up very little space and allow you to increase the intensity of a decent number of movements.

Are These 20-Minute HIIT Workouts What You Need?

HIIT isn’t for everyone, but it is an excellent option for people who want to get healthy or lose some weight and don’t have much time to spare. If you were hoping to find something else, check out our free workout plans for many more options!

In 2013 I attended TVCC with my studies focusing on nutrition and biology. After leaving TVCC I pursued a career in inbound marketing and have worked in many different industries including health and fitness, firearms, coaching, and many more. I spent 6 years training for powerlifting and 6 years after training for a bodybuilding show in Idaho, which sadly did not come to fruition.

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