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High Intensity 20-Minute Bodyweight HIIT Circuits

I’m always looking for new ways to stay in shape, so when I discovered high intensity 20-minute bodyweight HIIT circuits I was ready to jump in.

HIIT stands for high-intensity interval training, and it’s an effective way to burn fat, build lean muscle, and boost your metabolism with just your own bodyweight.

I decided to give it a try and was surprised by how much of a good workout I got in just 20 minutes.

I’m now a firm believer in HIIT and would recommend it to anyone looking for an effective way to get fit.

Key Takeaways

  • 20 minutes of full body HIIT is enough to get great results
  • HIIT torches calories and builds lean muscle
  • HIIT workouts can increase calorie burn for hours
  • HIIT can be easily incorporated into a busy schedule

Is 20 minutes of a full body workout enough

I’m a firm believer that 20 minutes of a full body HIIT workout is enough to get great results. HIIT stands for High Intensity Interval Training, which is an effective way to torch calories and get a lean physique.

The key to success with bodyweight HIIT is to select exercises that will challenge your entire body. Exercises like burpees, split squats, kettlebell swings, ball slams, and sprints can all be completed in a 20-minute bodyweight HIIT workout.

With the right intensity and proper technique, you’ll be amazed at the results you can achieve in just 20 minutes.

Benefits of 20-Minute HIIT

HIIT workouts are gaining popularity for a reason – they offer big benefits in just 20 minutes!

With HIIT, you can get a metabolism boost, save time, and you don’t even need any equipment.

Let’s explore the amazing advantages of this type of workout.

Metabolism Boost

My 20-minute HIIT circuits offer a metabolism-boosting benefit. HIIT workouts can boost your metabolism for hours after the workout, helping you burn more calories throughout the day.

Here are three reasons why HIIT bodyweight circuits are great for metabolism:

  • High intensity exercises accelerate calorie burn
  • Interval-style training keeps the body guessing
  • Short total-body workouts maximize efficiency and results.

Try 20-minute HIIT bodyweight circuits to get the maximum metabolism boost!

Time Efficiency

Continuing on with the benefits of HIIT, I want to emphasize how 20-minute HIIT bodyweight circuits are incredibly time efficient.

Min HIIT workouts can easily be incorporated into a busy schedule, making it an effective way to achieve fitness goals.

A high intensity bodyweight workout is a great way to burn fat and build a lean physique without sacrificing time.

No Equipment Required

One of the best benefits of a 20-minute HIIT bodyweight workout is that it requires no equipment. This makes it an ideal workout for those who don’t have access to a gym or don’t have the budget for expensive gym equipment.

Here are some of the advantages:

  • Bodyweight HIIT exercises burn fat and build muscle without any equipment.
  • HIIT bodyweight exercises are easily modified to fit any fitness level.
  • HIIT calisthenics workouts use the body’s own resistance, making them both effective and efficient.

20-Minute Full-Body HIIT Workout

I’m going to take you through a quick, 20-minute HIIT workout that will challenge and strengthen your whole body.

We’ll be doing five exercises including:

  • Split squats to press
  • Burpees to broad jumps
  • Kettlebell swings
  • Ball slams
  • Sprints

Let’s get started!

Split Squat to Press

For a full-body HIIT workout, I’m doing the Split Squat to Press exercise. It requires a barbell and targets multiple muscle groups.

The benefits of this exercise are improved strength and balance, increased power and endurance, and improved body composition.

Plus, it’s a great way to get your body weight HIIT workout in a short amount of time!

Burpee to Broad Jump

In just one minute, I’m taking my HIIT workout to the next level with a burpee to broad jump exercise.

Starting in a standing position, I lower into a squat, then place my hands on the ground.

Kick my legs back into a push-up position, then jump my feet forward to my hands.

With a powerful jump, I push off the ground and reach my arms out to the side, landing with my feet apart and arms extended above my head.

An effective full-body exercise, this HIIT move delivers maximum calorie burn!

Kettlebell Swing

How many kettlebell swings can I complete in one minute to get a full-body HIIT workout?

By using a heavy kettlebell, I can target the entire body while burning calories and building muscle.

Here are three tips to maximize my HIIT workout:

  • Use a weight that’s challenging but doable

  • Focus on form and power with each swing

  • Swing with purpose and explosiveness

Ball Slam

For one minute, I’m slamming a medicine ball to get an intense full-body HIIT workout. This exercise is all about power: the more explosive and dynamic the movement, the better.

Stand with feet shoulder-width apart, legs slightly bent and hold the medicine ball in both hands. Squat down, then explosively jump up and throw the ball above your head as high as you can. Catch the ball and repeat.

Your entire body should be engaged; focus on using hip and core power to generate the force.

This exercise will leave you feeling the burn!


For my minute full-body HIIT workout, I’m doing a Tabata-style sprint, without the need of any equipment. It’s a great way to burn fat, build lean muscle, and boost metabolism.

Here are the benefits:

  • Increases aerobic and anaerobic fitness
  • Enhances speed and coordination
  • Improves cardiovascular health

HIIT Workout Anywhere

HIIT workouts are incredibly convenient – all you need is your own bodyweight and you can do them anywhere!

I’m going to discuss the benefits of bodyweight HIIT circuits and how you can use them to get an effective workout in just 20 minutes.

Workout Overview

This HIIT bodyweight circuit is a great way to get a full-body workout in just 20 minutes, anywhere. It includes:

  • Split Squat to Press with a barbell
  • Burpee to Broad Jump
  • Kettlebell Swing with kettlebells
  • Ball Slam with a medicine ball
  • Sprint in Tabata style without equipment.

Get fit fast with this quick yet effective workout!

The Workout

I’m ready to get an intense full-body workout in just 20 minutes with five bodyweight exercises:

forward lunge,

bodyweight squat,

mountain climber,

running in place,

and burpees.

Let’s get started and see how far we can push ourselves!

Forward Lunge

Starting with a forward lunge, I’m kicking off the bodyweight HIIT circuit with an exercise that burns fat and builds muscle.

My routine:

  • Start in a standing position, step forward with one leg, and lower the body until the rear knee nearly touches the floor.
  • Push up from the front foot to return to the starting position.
  • Alternate legs for 10 reps each.

Get ready to feel the burn!

Bodyweight Squat

For the bodyweight HIIT circuit, I’m jumping into a bodyweight squat to really get the heart rate up and the calories burning. I start with my feet slightly wider than hip-width apart, toes slightly turned out.

I lower my body into a squat position, keeping my chest up and tailbone tucked. Then I drive my knees out and stand back up.

I repeat this motion for the prescribed amount of time, making sure to keep a steady pace and breathing rhythm. By the end of the interval, I should be feeling the burn!

Mountain Climber

Continuing my HIIT circuit, I move on to mountain climbers, an effective total-body exercise that gets my heart rate up.

I start in a plank and then bring one knee in towards the chest while the other leg stays extended. I switch legs and repeat.

Benefits of this move include:

  • Building strength in the core, arms and legs
  • Improving agility and coordination
  • Burning calories and fat.

Running in Place

I’m up to my fourth exercise in this 20-minute HIIT circuit: running in place.

To perform this exercise, I stand and run on the spot, making sure to keep my core engaged and feet firmly planted.

I alternate my feet and arms to increase the intensity, while keeping my back straight and chin up.

This exercise is a great way to get the heart rate up while building endurance and strength.

It’s an effective way to increase my stamina and burn calories fast!


Burpees are the second exercise in my 20-minute HIIT circuit. This full-body move is an integral part of a HIIT routine, helping to improve strength, power, and endurance.

Here’s what I do:

  • Start in a standing position, then drop into a squat
  • Jump up, bringing your arms overhead
  • Quickly return to the squat position and repeat

High Kick

Kicking off the High Intensity 20-Minute Bodyweight HIIT Circuits is the High Kick, a fat-burning exercise that targets the lower body.

This exercise requires you to stand with your feet slightly wider than hip-width apart. Then, swing one leg up and kick as high as you can with the toes pointed.

Return to the starting position and repeat with the other leg. To maximize calorie burn, keep your core engaged and move quickly.

High Kicks are a great HIIT exercise that can help you get fit and burn fat quickly!

Additional HIIT Exercises

In addition to the exercises already mentioned, some other great HIIT exercises to include in the workout are:

  • Hand chest press and row
  • Sit-ups
  • Bicycles
  • Plank to push-ups
  • Jumping jacks

These exercises provide an effective way to challenge the body and maximize the HIIT workout.

Hand Chest Press and Row

For an additional challenge in your HIIT circuit, try the Hand Chest Press and Row. This exercise combines two moves into one to work your chest, shoulders, arms, and back. It’s a great way to add intensity to your routine and maximize your calorie burn.

Here are the benefits of this exercise:

• Increases strength and power
• Enhances core stability
• Enhances muscular endurance


I’m adding the sit-up to my HIIT circuits to work my core and burn more calories. Sit-ups target all of the core muscles including the rectus abdominis, obliques, and transverse abdominis.

These exercises can be performed in a variety of ways to target different muscles and challenge your body. For example, you can do sit-ups with your feet anchored, with a medicine ball, or on a decline bench.

Combined with other HIIT exercises, sit-ups are a great way to get a full-body workout and burn calories quickly.


After the sit-up, I’m adding bicycles to my HIIT circuits to work my core and increase my fat-burning potential. Bicycles are a great addition to any HIIT routine, and can:

  • Help to build or maintain core strength
  • Burn fat and calories quickly
  • Improve balance and coordination

Plank to Push-Up

Building on my previous HIIT exercises, I’m adding the plank to push-up to challenge my strength and up the intensity of my routine.

This exercise starts in a low plank position, then transitions into a push-up, and ends with the arms extended above the head. It’s a great way to work the core and upper body simultaneously.

The plank to push-up is an excellent addition to any HIIT routine and can be done anywhere with no equipment. Take it slow and stay focused on your form to get the most out of this exercise.

Jumping Jacks

Jumping jacks are a classic bodyweight exercise that can easily be added to any HIIT circuit. They’re a great way to get the heart rate up, increase strength and power, and burn calories.

Here are some benefits of jumping jacks:

  • Improve cardiovascular health
  • Increase coordination and agility
  • Increase balance and flexibility

Tips for Maximizing HIIT

I’m about to discuss three key tips for maximizing your HIIT circuits:

  1. The importance of hydration: Staying properly hydrated during your HIIT workouts is crucial for optimal performance. Dehydration can lead to decreased energy levels, muscle cramps, and even dizziness or fainting. Make sure to drink water before, during, and after your workouts to replenish fluids lost through sweat.

  2. Focusing on form: Proper form is essential for getting the most out of your HIIT exercises. Pay attention to your body alignment and technique to prevent injuries and ensure that you are targeting the right muscles. If you are unsure about the correct form, consider working with a certified trainer or watching instructional videos to learn the proper technique.

  3. Ensuring adequate rest and recovery: HIIT workouts are intense and can put a lot of stress on your body. It’s important to give yourself enough rest and recovery time between sessions to allow your muscles to repair and grow stronger. Overtraining can lead to fatigue, decreased performance, and increased risk of injury. Listen to your body and take rest days when needed.

These three tips are essential elements of any HIIT workout. By focusing on hydration, form, and rest, you can maximize the effectiveness of your HIIT routines and achieve your fitness goals.

Importance of Hydration

Staying hydrated is essential for maximizing HIIT results. Drink plenty of water before, during, and after workouts.

Consume electrolytes to replace sodium lost during sweat. Include a carbohydrate-electrolyte drink to aid performance.

Proper hydration helps muscles work efficiently, reduces fatigue and cramping, and helps speed up post-workout recovery.

Focusing on Form

To maximize the effectiveness of any HIIT workout, it’s important to ensure proper form with each exercise. Keep core tight, back straight, head up, and knees slightly bent. Start with lighter weights and gradually increase reps and weight as you progress.

Focus on a full range of motion and proper technique. The better your form, the more effective the workout. Don’t let fatigue compromise form. Slow down and take breaks if needed.

Quality over quantity is key.

Rest and Recovery

Continuing to focus on form and technique, rest and recovery is essential to maximizing the benefits of HIIT workouts. Take short but frequent breaks between sets, get adequate sleep, and stay hydrated to ensure your body is ready to tackle each HIIT session.

Eat a nutritious diet to fuel your body. This will provide the necessary energy and nutrients to support your HIIT workouts and promote muscle recovery.

Stretch and cool down after each workout. This will help prevent muscle soreness and injury, as well as promote flexibility and range of motion.

Monitor your progress to ensure you’re not overtraining. Pay attention to your body’s signals and adjust your workout intensity and frequency accordingly. Overtraining can lead to fatigue, decreased performance, and increased risk of injury.

Integrating HIIT and Calisthenics

Combining HIIT and calisthenics can create an intense 20-minute bodyweight workout. This type of workout is ideal for those who want to improve their overall fitness and save time. With a combination of cardio and strength training, this type of workout will maximize calorie burn and target all major muscle groups.

HIIT and calisthenics can be combined in a variety of ways, allowing for a challenging and effective workout every time. With only a few exercises and minimal equipment required, this workout can easily be done anywhere and at any time.


Wrapping up this HIIT circuit workout, I’ve had an effective and efficient 20 minutes of fat-burning and muscle-building. Here’s what I’ve learned:

  • HIIT is an excellent way to achieve fitness goals quickly
  • Different HIIT workouts provide variety and challenge
  • A well-planned HIIT circuit workout is an effective and efficient way to maximize results in a short amount of time


What is the 30 20 10 HIIT workout?

The 30-20-10 HIIT workout is a high-intensity interval training format where you perform an exercise at a moderate pace for 30 seconds, increase to a higher intensity for 20 seconds, and then go all-out for 10 seconds. This cycle is typically repeated several times within a workout session.

What is the difference between HIIT and circuits?

The main difference between HIIT (High-Intensity Interval Training) and circuit training is in their structure and intensity. HIIT focuses on short bursts of very high-intensity exercises followed by brief rest periods. Circuit training involves a series of different exercises performed back to back with little to no rest, but at a lower intensity compared to HIIT. Both improve fitness but have different focuses and pacing.

Can you lose weight with 30 minutes of HIIT?

Yes, you can lose weight with 30 minutes of HIIT. It’s an efficient way to burn calories and fat in a short time, and it also boosts metabolism for hours after the workout, aiding in weight loss.

Mohammed Riad
Mohammed Riad
Mohammed Riad is not just any pro bodybuilder; he's a testament to discipline, dedication, and drive. His chiseled physique speaks volumes of his commitment to the sport, but there's more to Mohammed than meets the eye. Beyond the weights and the stage, he's an avid writer, seamlessly weaving his extensive knowledge of bodybuilding into compelling narratives. Mohammed's articles at The Body Builder, formerly know as Body Guider, bridge the gap between hardcore training techniques and the philosophy of bodybuilding, making them invaluable resources for both seasoned athletes and newcomers to the sport. His unique blend of physical prowess and intellectual depth has earned him respect both inside and outside the gym. Through his words and his physique, Mohammed Riad continues to inspire and enlighten the fitness community, proving that muscles and mind can, indeed, coexist powerfully.

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