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20 Minute HIIT Workout No Equipment


20 minute hiit workout no equipment

20 minute hiit workout no equipment – Christmas has come and gone…but maybe the Santa belly remains, the remnants of all of those parties and sweets.

Time to crank up your fitness training level and put a serious burn on that fat and those calories. The best way to do that? High Intensity Interval Training.

What is HIIT

Adding High Intensity Interval Training (HIIT) to your training program will supercharge your metabolism.

HIIT training includes a warm-up interval, followed by several short but maximum-intensity exercises separated by moderately intense recovery intervals, and finally a cool-down interval.

Why do a HIIT routine?

HIIT has been proven to burn more fat than long sessions of lower intensity aerobic training.

An added bonus of incorporating HIIT training is that your metabolism remains elevated hours after your training. You will continue to burn calories and fat hours after you train.

What type of exercises can you include in your no equipment 20 minute HIIT workout routine?


Here’s a sample 20 minute hiit workout no equipment that requires only your own bodyweight, some clear floor space and a timer. This is a 10 minute workout if done once.

You will perform each exercise at maximum speed and intensity for 45 seconds followed by 15 seconds of active recovery – such as jogging in place or walking in circles.

After you complete the 15 seconds, you will perform the next exercise at full intensity for 45 seconds followed by the 15 seconds of active recovery and repeat for a total of 10 minutes.

Repeat this workout twice ta get the full 20 minute hiit workout no equipment

No equipment 20 minute hiit workout



1) Star Jumps.
Also called side-straddle hops or star jumps. Do 45 seconds at full speed plus 15 seconds of active recovery.


2)Push Ups.
Or press ups with arms at shoulder width. Do 45 seconds keeping your back straight and touching your chest to the floor. Followed by 15 seconds recovery.


3) Squats.
Feet shoulder width apart and with your arms crossed across your chest, squat down until your thighs are parallel to the floor. Squat quickly and deeply but with control and do not bounce or overextend your knees at the bottom. Do 45 seconds plus 15 seconds of your active recovery.


4) Spiderman Pushups.
From your regular push-up position, as you lower your chest to the floor, bring your left knee forward to touch your left elbow. Push back up while straightening your leg and from the start position lower your chest to the floor while bringing your right knee to your right elbow and repeat. Continue for 45 seconds at a rapid pace and follow with 15 seconds of recovery exercise.


5) Squat thrust.
Time to make sure that heart rate stays within your training zone, do squat thrusts at high intensity. Do 45 seconds at full speed plus 15 seconds of active recovery.


6) Squat Jumps.
Same as your body weight squats, but as you reach the bottom of your deep squat you will jump straight up off the floor and as you land you will lower yourself at a controlled pace down to the bottom squat and jump again…repeat for 45 seconds and follow up with your 15 seconds of jogging in place.


7) Wide Push Ups.
Set your hands much wider than shoulder width and lower your chest to the floor and push back up to the start position. Keep your back straight and perform 45 seconds at a rapid but controlled pace and follow up with 15 seconds recovery.


8) Knee Tucks.
Similar to squat jumps above, but as you jump off the floor you will try to jump as high as possible and pull your knees up to your chest at the highest point. As your feet return to the floor, control your descent and lower yourself to the squat and repeat for 45 seconds, and then your 15 seconds of recovery.


9) Close Hands Push Ups.
This time do your push ups/press ups with your thumbs touching or thumbs and index fingers touching in a diamond shape. All the way down and all the way up with back straight. Perform 45 seconds at a rapid but controlled pace and follow up with 15 seconds recovery.


10) Burpees
Saving the best for last, perform this exercise as quickly as you can repeat x 45 seconds.

That’s it, you have completed your first 20 minute hiit workout no equipment. 

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Hi, I'm Gerald

G unit

Gerald has a bachelor’s degree in Exercise, Nutrition & Health. He is an NASM qualified behaviour change specialist, and a qualified personal trainer. Gerald has developed his own C.H.A.N.G.E method, which he uses to help his clients lose weight.

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