Crushed for time? This 20 minute HIIT workout delivers.

You don’t need a gym. You don’t need fancy equipment. You just need 20 minutes, a little space, and a willingness to go all in.

This no equipment full body workout is amazing for torching fat, waking up every muscle in your body, and walking away with that “I actually did something” kind of energy.

Why No Equipment? Why HIIT?

High-Intensity Interval Training (HIIT) taps into your body’s ability to burn fat long after the workout ends (hello, EPOC effect).

And bodyweight HIIT? It makes your workout accessible anytime, anywhere.

No excuses.

Just results.

Workout Structure

• Time: 20 minutes
• Style: Bodyweight HIIT (No Equipment)
• Format: 30s work, 15s rest intervals
• Target Areas: Total body – core, legs, glutes, arms, shoulders

This workout mixes powerful bodyweight moves with dynamic cardio bursts—creating a nonstop burn.

Want to follow along? Watch the full video here

What’s Inside This Workout:

We start with full body priming moves to elevate your heart rate fast.

Then we move into high energy circuits: squats, planks, push up variations, and explosive cardio bursts.

Each interval is calculated to maximize fat burn without sacrificing form.

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Who’s This For?

• Busy professionals needing a quick sweat
• Travelers training in tight hotel rooms
• Parents who want to sneak in a killer workout between life’s chaos

If you’ve ever said, “I don’t have time” or “I don’t have equipment,” this workout is for you.

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Pro Tips to Maximize This Workout

• Push hard during each work block. Intensity is everything.
• Modify if needed. Dropping to knees during push ups or stepping instead of jumping is 100% okay.
• Repeat 3x/week for 30 days and track your progress.

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BONUS: Get Your HIIT Fitness Assessment

Want to know how fit you actually are?

I created a simple HIIT Fitness Test you can do before this workout to track your progress over time.

Keep Going

Pair this workout with:

• 5 Minute Lower Abs Workout
• 30 Minute Dumbbell HIIT Workout
• 5 Day Beginner Home Workout Series (Free)

More movement. More results. Less friction.

Let’s go.

Hit play, and I’ll see you in the workout.