Best 20 Minute HIIt Workout No Equipment Guide

HIIT workouts are a great way to get your heart pumping and burn some serious calories. This 20 minute HIIT Workout No Equipment workout will make you sweat and burn some serious calories.


It can be hard to find time for exercise in today’s fast-paced world. However, HIIT workouts are an easy solution without requiring any expensive equipment or a gym membership. Short bursts of intense activity are followed by short rest periods to create high-intensity interval training. The best part? HIIT workouts can be completed in just twenty minutes, without any equipment. Here we’ll provide you with a way to get in shape, burn calories, and boost your overall health and well-being, and fitness in just 20 minutes.

20 minute HIIT workout no equipment

20 minute hiit workout no equipment
20 minute HIIT workout no equipment

HIIT (high-intensity interval training) workouts without equipment are an excellent way to get in a great workout if you are short on time. As HIIT workouts alternate periods of intense exercise with short rest periods, they are an effective method of getting fit and burning calories quickly. The best part is that you are able to do this without any special equipment from home or anywhere else.

Here’s a simple but challenging HIIT workout you can try:

  1. Warm-up (2 minutes): Start by doing some light cardio exercises to get your heart rate up, such as jumping jacks or running in place.
  2. The first set (4 minutes): Repeat this cycle twice. Begin by doing high knees for 30 seconds, followed by mountain climbers for 30 seconds, burpees for 30 seconds, and rest for 30 seconds.
  3. The second set (4 minutes): Next, do 30 seconds of squat jumps, followed by 30 seconds of push-ups, 30 seconds of jumping lunges, and 30 seconds of rest. Repeat this cycle twice.
  4. Third set (4 minutes): The third set consists of 30 seconds of bicycle crunches, 30 seconds of plank jacks, and 30 seconds of skater jumps, followed by 30 seconds of rest. Repeat this cycle twice.
  5. Fourth set (4 minutes): Do 30 seconds of jumping jacks followed by 30 seconds of dips (using a chair or bench), 30 seconds of plank shoulder taps, and 30 seconds of rest. Repeat this cycle twice.
  6. Cool-down (2 minutes): Finally, perform some light stretching exercises as a means of cooling down and preventing muscle soreness.

In just 20 minutes, you will burn a lot of calories, get your heart rate up, and challenge your muscles during this HIIT workout. You can always adjust the exercises or the length of the rest periods according to your fitness level and goals, but it is imperative that you listen to your body, stay hydrated, and maintain proper form to prevent injuries during the workout. When practiced regularly, a 20-minute HIIT workout without equipment will improve your cardiovascular fitness, build strength, and make you feel great in no time.


1. High Knees

High knee exercise is an effective way to increase your heart rate and burn calories quickly. Stand straight and bring your knees up to your chest while alternating legs as quickly as possible. 

20 minute hiit workout no equipment
20 minute HIIT workout no equipment
  • Consider performing high knees for one minute as part of your workout routine, either as a warm-up or as a cardio interval. 
  • The workout will work your legs, core, and cardiovascular system, leaving you feeling energized and ready for more. 
  • In order to maximize the benefits of this exercise, it is important to maintain a straight back, engage your abs, and breathe deeply throughout.

2. Jumping Jacks

A jumping jack is an exercise that works for multiple muscle groups at once while increasing your heart rate. And the best part? It only takes a minute for you to feel the benefits. 

20 minute hiit workout no equipment
20 minute HIIT workout no equipment
  • The first step in performing a jumping jack is to place your feet together and your arms at your sides. 
  • You should jump your feet to the sides while raising your arms overhead, and then return to the starting position. 
  • If you would like to get a quick and effective workout, repeat this motion as quickly as possible for one minute. 
  • Any cardio or full-body workout routine would benefit from jumping jacks, which can be performed anywhere without the need for special equipment.

Cool Down

1. Hamstring Stretch

It is common for people to suffer from tight hamstrings, but stretching them for just one minute can make a significant difference.

20 minute hiit workout no equipment
20 minute hiit workout no equipment
  • Sit on the floor with your legs straight out in front of you in order to perform a hamstring stretch. 
  • As you reach forward, keep your knees as straight as possible while reaching for your toes. 
  • You should hold the stretch for 30 seconds, then relax for 10 seconds before repeating the stretch for another 30 seconds. 
  • By stretching your hamstrings, you may improve your posture, reduce your risk of injury, and even alleviate lower back pain. 
  • Don’t miss out on the benefits of stretching your hamstrings by taking just one minute out of your busy day.

2. Quad Stretch

20 minute hiit workout no equipment
20 minute HIIT workout no equipment

With just one minute of quadriceps stretching, you can help alleviate knee, hip, and lower back pain caused by tight quadriceps. these issues and improve your flexibility. To do a simple quad stretch, stand tall with your feet hip-width apart. 

  • Pull your heel towards your buttocks with your hand as you lift one foot behind you. 
  • Feel the gentle stretch in the front of your thigh for one minute. Switch sides and repeat the stretch on the other leg. 
  • In order to achieve a comfortable stretch, remember to breathe deeply and relax. 
  • You can improve your overall mobility and reduce leg muscle tension by regularly practicing this quick and easy quad stretch.

Importance of 20-minute HIIT workout

You can burn calories, improve your cardiovascular health, and build muscle strength and endurance by doing a 20-minute HIIT workout. In just 20 minutes, you can get a full-body workout that challenges both your aerobic and anaerobic systems, leading to improved fitness levels and overall health.

20 minute hiit workout no equipment
20 minute HIIT workout no equipment

The 20-minute HIIT workout provides a quick and efficient method for exercising as well as boosting your metabolism, increasing your energy levels, and reducing stress and anxiety among other benefits. Additionally, it does not require any equipment and can be done anywhere, making it an accessible and convenient option for those with busy schedules.

The intensity of HIIT workouts should be taken into account, so it is essential that you listen to your body and start slowly, gradually increasing your fitness level. With regular practice, a 20-minute HIIT workout can assist you in achieving your fitness goals and maintaining a healthy lifestyle.


1. Is a 20 minute HIIT workout enough?

Researchers have repeatedly demonstrated that 20 minutes of HIIT exercise can burn a comparable amount of calories to longer, continuous exercise sessions.

2. How many calories should a 20 minute HIIT burn?

It is estimated that a 20-minute HIIT session can burn about 150-400 calories, depending on the type of HIIT performed, your weight, and the type of exercise you do. The calorie burn can be increased even further with additional activity throughout the day.

3. Can you do a HIIT workout without equipment?

It is possible to perform HIIT routines without equipment and still burn fat and tone your muscles effectively. Replace your traditional cardio exercise routines with bodyweight exercises and HIIT routines for an effective workout without equipment.

4. How many minutes of HIIT is enough?

HIIT sessions should last between 30-60 minutes, including warmup and cooldown, with intervals lasting between 15 seconds and 2-3 minutes depending on the work-to-recovery ratio.

5. Does HIIT running burn belly fat?

A 2018 meta-analysis of 39 studies involving 617 subjects found that HIIT running significantly reduced total, abdominal, and visceral fat mass.


In 20 minutes, you can improve your fitness levels, burn calories, and improve your overall health through a HIIT workout that requires no equipment. Bodyweight exercises provide you with a variety of options for targeting specific muscle groups and challenging both your aerobic and anaerobic systems simultaneously. Because it does not require any equipment, it can be done anywhere, which is a convenient choice for those with a busy schedule and the intensity over time. With regular practice, a 20 minute HIIT workout can help you achieve your fitness goals and maintain a healthy lifestyle.

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