Free on YouTube
20 minute workouts
Long enough to get a real workout in, short enough to fit before work.
49 workouts · 18 to 23 min · most watched first · by Tiff and Dan · newest August 2026
Start here
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
Full Body Home Workout: No Equipment, No Repeats21 min · No equipment
The top 10 at a glance
| Workout | Time | Equipment | Level |
|---|---|---|---|
| Full Body Home Workout: No Equipment, No Repeats | 21 min | None | Beginner-Intermediate, Intermediate |
| Lower Body Workout: No Equipment | 21 min | None | |
| Full Body HIIT Workout At Home: No Repeats, No Equipment | 21 min | None | Beginner, Beginner-Intermediate |
| Compound Leg Workout with Dumbbells at Home | 20 min | Dumbbells | Intermediate |
| Abs: Total Core Workout | 21 min | None | Intermediate |
| Abs Workout: Lower Abs, Upper Abs + Obliques | 21 min | None | |
| Killer Arm and Shoulder Workout | 21 min | Dumbbells, Bench | |
| 20 Minute Upper Body Workout | 20 min | Dumbbells | |
| Back and Bicep Dumbbell Workout | 21 min | Dumbbells | |
| Cardio HIIT Workout: All Standing, No Equipment | 21 min | None |
All 49
21 minLower Body Workout: No Equipment
21 minFull Body HIIT Workout At Home: No Repeats, No Equipment
20 minCompound Leg Workout with Dumbbells at Home
21 minAbs: Total Core Workout
21 minAbs Workout: Lower Abs, Upper Abs + Obliques
21 minKiller Arm and Shoulder Workout
20 min20 Minute Upper Body Workout
21 minBack and Bicep Dumbbell Workout
21 minCardio HIIT Workout: All Standing, No Equipment
21 minCardio HIIT Jump Rope Workout
21 minKiller Ab Workout for 6 Pack Abs
18 minWeighted Ab Workout
22 min20 Minute Full Body Dumbbell Workout: No Repeat
23 min23 Minute Fat Burning HIIT Workout: No Equipment
20 minAdvanced Abs Workout
22 minLake Como Workout: Full Body, No Equipment
20 minPowerful Leg Workout: Dumbbells Only
21 minHIIT Workout: No Equipment
19 minKiller Abs Workout
22 minDumbbell Arms & Shoulder Workout: Strength + Definition
20 minFull Body Cardio HIIT Workout: No Equipment
20 minUpper Body Dumbbell Workout: Dynamic & Isometric
20 minBeginner Abs Workout
Show all 49
21 minFat Burning HIIT Workout: Full Body Cardio
19 minHIIT Cardio Abs Workout
20 minKiller HIIT Full Body Workout: No Equipment
22 minDo This Workout If You Want To Feel Unstoppable
23 minChris Hemsworth's Dumbbell vs Bodyweight HIIT Workout
20 minDumbbell Chest & Triceps Workout
23 minSweaty Total Body HIIT Workout Circuit
21 minTabata HIIT Workout
23 minHigh Powered HIIT Workout with Weights
23 minTotal Body HIIT Workout: No Equipment or Repeats
19 minLower Body Workout: Dumbbell Tabata
22 minNo Equipment, No Repeats HIIT
22 minFull Body Workout: No Jumping, No Repeats
20 minFull Body Workout: No Equipment & No Repeats
20 minBeginner HIIT Workout: Full Body, No Equipment
20 minBeginner Booty Workout: Lift & Tone at Home
19 minTabata Full Body Workout: No Equipment
22 minHIIT: Bodyweight & Dumbbells
20 minFull Body HIIT Workout
23 minFull Body HIIT
23 minBack & Glutes Superset Workout
21 min20 Minute Full Body Dumbbell Workout
21 minLow Impact Full Body Workout: No Weights
20 minBeginner HIIT Workout: Full Body
22 minMax Rep Challenge: Bodyweight Only
The moves we use most
Across these 49 workouts, these show up most often.
- Mountain Climbersin 18 workouts
- High Kneesin 16 workouts
- Push Upsin 14 workouts
- Bicycle Crunchesin 12 workouts
- Burpeesin 12 workouts
- Plank Jacksin 9 workouts
- Jumping Jacksin 9 workouts
- Shoulder Tapsin 7 workouts
Questions
- Which of our 20 minute workouts should I start with?
- Full Body Home Workout: No Equipment, No Repeats. It's the most watched of these, with 2.5M views on YouTube. Bodyweight moves, no repeats, to work your whole body and get your heart rate up.
- How long are they?
- From 18 to 23 minutes. Most are about 21.
- Do I need equipment?
- 29 of the 49 need no equipment. 18 use dumbbells.
- Are they good for beginners?
- 6 of the 49 are marked for beginners. Start there, and follow the easier version until it feels easy.
Make it a plan
Programs built with these workouts, scheduled week by week.
