20-minute HIIT workout
A full, guided HIIT session you can do anywhere with no equipment — eight bodyweight moves at 40 seconds of work and 20 of rest, looped to fill your time. The app names each move and previews the next, so you stay coached through the whole circuit rather than guessing at a beep. Want it harder? The custom builder unlocks vigorous moves; this default stays moderate and joint-friendly.
- Moves
- 8
- Length
- ≈ 17 min
- Level
- All levels
Also known as 20 min hiit, full hiit workout, hiit workout at home.
How the session works
- 1Clear a small space and do a minute of easy marching to warm up first.
- 2Press start. The app names each move, previews the next, and times 40 on, 20 off.
- 3Push the work intervals at a strong but controlled effort and recover in the rests.
- 4Take two rounds, or pick a 12, 16 or 20-minute length to scale the work.
The moves
- March in place40s
Lift your knees and pump your arms; stay tall.
- Bodyweight squat40s
Chest up, knees track over your toes.
- Step jacks40s
Step one foot out and sweep your arms up — no jump.
- Standing knee lifts40s
Drive one knee up and pull the opposite elbow down to meet it.
- Slow mountain climbers40s
Plank tall, drive one knee in at a controlled pace.
- Push-up40s
Body in one line, elbows about 45°, full range.
- Skaters40s
Bound side to side, sweeping the trailing leg behind you.
- Boxing jabs40s
Soft knees, punch across your body, exhale on each jab — keep your feet quiet.
What it's good for
- A complete, no-equipment HIIT session — eight moves, full body.
- Coached move by move with a next-up preview, not a blind timer.
- Moderate and low-impact by default; turn it up in the builder when ready.
The evidence. Interval training built from bodyweight moves can improve aerobic and muscular fitness efficiently; the benefit scales with how hard you work the intervals, so warm up and push within a form you can hold.
Safety
- Warm up first, and keep your form rather than chasing speed as you tire.
- Slow any move to an easier pace and stop if you feel dizzy or have chest pain.
Frequently asked questions
Can I do HIIT with no equipment?
- Yes — bodyweight moves like squats, step jacks, mountain climbers and push-ups make a complete HIIT session. This 20-minute workout uses no equipment at all.
How long should a HIIT workout be?
- Because the effort is high, HIIT sessions are usually short — 12 to 25 minutes including rest is typical. This one runs 12 to 20 minutes depending on the length you choose.
How do I make it harder?
- Use the custom builder to turn on vigorous moves like burpees, jumping jacks and fast mountain climbers, or shorten the rest. The default here stays moderate and low-impact on purpose.
Gear we recommend
Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.
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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.