20 Minute HIIT Workout

Looking to get a good sweat in? This 20 minute HIIT workout should do the trick! We tried this workout for the first time yesterday morning and it kicked our butts!

If you’re looking for a little longer of a workout, check out our Cardio Crush Workout.

As always, if you have any questions, feel free to ask!


  • 1:00 Jump Rope (substitute with Run/Jog if you’d like don’t have a jump rope)
  • :30 Side Lunges
  • :30 Bodyweight Squats
  • 1:00 Run/Jog
  • :30 Burpees
  • :30 Front Lunges
  • 1:00 Jumping Jacks
  • :30 Mountain Climbers
  • :30 Speed Skaters
  • 1:00 Butt Kickers
  • :30 Lunge Kicks
  • :30 Bodyweight Squats
  • 1:00 Run/Jog
  • :30 Side Lunges
  • :30 Push Ups

Exercise Breakdown

If you see an exercise listed above that you’re not too familiar with please be sure to click the links below to find a video explanation of the exercise.


  1. Each full round is 10 minutes long.
  2. Try not to take breaks between exercises (if possible).
  3. Break for 2-3 minutes (or as needed) in between rounds.
  4. Repeat 2x for a solid 20-minute workout!

If you enjoy these and want to see more free bodyweight workouts, please share, pin, like and comment on our workouts!

All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The techniques, ideas, and exercise suggestions presented on in this website are not intended to be professional training advice.

Always consult your physician or health care professional before performing any exercise.

Join me on my upcoming 2024 Experience Greece Tour - June 11-18th, 2024