Quick 20 Minute Beginner HIIT Workout – No Equipment

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If you’re looking to work out and get in better shape, here is a quick 20-minute beginner HIIT workout – no equipment needed. You can do this beginner HIIT workout at home, at the gym, or when you’re traveling.

HIIT workouts are a great way to tone and strengthen your muscles while also getting your heart rate up. Which is the best of both worlds for busy mommas who need to make the most out of their workouts.

Quick 20 Minute Beginner HIIT Workout - No Equipment

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Quick 20 Minute Beginner HIIT Workout – No Equipment

Perform each exercise for 45 seconds. Take a 15-second break between each exercise. Perform each circuit 2 times with a 30-second rest between each circuit.

You can get a copy of this workout plus 13 more with my Fitness Planner Bundle here.

Circuit #1:

Repeat circuit 2 times, 30-second rest between each circuit.

  • Knee Push-Ups
  • Uppercut Punches
  • Lateral Plank Walks
  • Overhead Arm Raises

Circuit #2:

Repeat circuit 2 times, 30-second rest between each circuit.

  • Dead Bug
  • Windshield Wipers
  • Toe Touches
  • Bicycle Crunches

Circuit #3:

Repeat circuit 2 times, 30-second rest between each circuit.

  • Butt Kicks
  • Reverse Lunges
  • Sumo Squats
  • Bridges

How to Do This Beginner HIIT Workout at Home

This is a great beginner HIIT workout to do at home because it requires no equipment. All you need is a timer and maybe some good music to get you pumped up.

To do this workout, you will perform 3 circuits covering your arms, abs, and legs. Each circuit has 4 different exercises.

You will perform each exercise for 45 seconds. It doesn’t matter how many reps of each exercise you complete during the 45 seconds. It’s better to do slower reps with proper form than to rush through each move.

If needed, you can take a 15-second break in between each exercise to catch your breath and reset.

Perform each circuit 2 times for the full 20-minute workout. If you’re more of a beginner, do each circuit once all the way through and then repeat the entire workout.

For more of a challenge, do each circuit through twice before moving on to the next circuit. Read on for information on how to perform each move properly.

Knee Push-Ups Beginner HIIT No Equipment Knee Push-Ups

Knee Push-Ups

This move helps build your upper body strength and core. Get into a plank position and place your knees on the floor. Your body should make a straight line from your head all the way down to your knees.

You can place your hands slightly wider than shoulder-width apart. For more of a challenge, place them directly below your shoulders.

While keeping your body in a straight line, bend your arms, and lower your body toward the ground until your arms create a 90-degree angle. Then push against the ground with your hands until your arms are fully straightened.

For this move be sure to focus on keeping your core tight and engaged. Repeat for 45 seconds.

Modifications: If this move is too challenging, try doing pushups against a wall or a raised surface like the arm of a couch. If this move is too easy, try doing the full pushup. Simply pick your knees off the floor and start from a full plank.

Printable Home Workouts

Uppercut Punches Beginner HIIT Workout No Equipment

Uppercut Punches

This move works your arms, thighs, and cardio endurance. Start this move by placing your feet hip-width apart and dropping into a shallow squat. You don’t need to sit too far down, just enough to engage your legs.

Next, you’re going to bring both your fists up and place them near your face in a ready fighting position. Then drop one shoulder as you swing your fist forward and up like you are trying to punch someone underneath their chin.

Then bring your fist back toward your face and repeat with the other arm. You want to swing your punches as quickly as you can with good control.

As you alternate your punches, be sure to squeeze and engage your core to help stabilize your body. Repeat for 45 seconds.

Modifications: If this move is challenging, you can try straightening your legs to just a slight bend in the knees and slow down your punches. If this move is too easy, try lowing into a deeper squat and speed up your punches.

Lateral Plank Walks Beginner HIIT Workout No Equipment Lateral Plank Walks

Lateral Plank Walks

This move is great for strengthening your core and your shoulders. Start in a full plank position with your feet close together. Your hands should be directly below your shoulders and your body should form a straight line from your head to your heels.

Next, step out to the side with your right hand and your right leg. Move your hand and leg about 5-6 inches to the right.

Then step your left hand and your left leg in so you’re once again in a full plank position. Alternate 2 plank walks right and then 2 plank walks left for 45 seconds.

Modifications: If this move is too challenging, try taking smaller steps in your plank walk or just hold a standard plank. If this move is too easy, try taking bigger steps in your plank walk or do a push-up in between each step.

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Overhead Arm Raises Beginner HIIT Workout No Equipment

Overhead Arm Raises

This move is great for your shoulders and upper back. Start by standing up tall, feet shoulder-width apart, and your arms straight down by your sides.

Next, lift your arms straight out and up toward the sky. Your hands should move in an arc starting with your fingers pointing toward the ground and ending with them pointing toward the sky.

Then slowly move your arms straight back down toward your sides. In the top position, your arms should be in line with your ears or as close as you can get them.

Repeat for 45 seconds.

Modifications: If this move feels challenging, try allowing a slight bend in your arms as you move through the exercise. If this move is too easy, try lifting your arms out to the side as you lift them toward the air instead of straight in front of you.

90 day Fitness Planner and Tracker

Dead Bug Beginner HIIT Workout No Equipment Dead Bug Dead Bug

Dead Bug

This move is great for your tightening and toning your abs. Start by laying flat on your back with your arms straight in the air. Lift your knees and legs up until your knees create a 90-degree angle.

Next, lower your left arm toward the ground while lowing your right leg toward the ground at the same time. Don’t let your leg or arm touch, but hold them a few inches above the ground.

Then slowly lift them back into position and then switch sides. Each time you perform the move, you will be lowering one arm with the opposite leg.

Make sure to keep your core engaged and try to keep your lower back touching the floor the entire time. Repeat for 45 seconds.

Modifications: If this move is too challenging, try keeping your leg bent and just tapping your toe on the ground. If this move is too easy, try keeping your legs straight throughout the entire move.

Windshield Wipers Beginner HIIT Workout No Equipment Windshield Wipers Windshield Wipers

Windshield Wipers

This move is great for strengthening your core, especially your obliques. Start by lying on your back with your legs straight up in the air, feet touching. Stretch your arms out to the side in line with your shoulders.

Using your arms to help you balance and your core to control your legs, slowly lower your legs to one side. Once you reach as far as you can go with control, lift them back up to center. Then slowly lower them back to the other side.

With this move, make sure you are moving slowly and with control. You don’t want to move too quickly or you might injure yourself or rollover.

Alternate side to side for 45 seconds.

Modifications: If this move is too challenging, try only going partway to the side with each leg. If this move is too easy, try to go slower and see if you can hold your legs off to the side for 3 counts.

Toe Touches Beginner HIIT Workout No Equipment

Toe Touches

This next move is great for toning your core and abs. Start by lying flat on your back with your feet straight up in the air. Flex your feet and hold your hands straight up in the air also.

Next, crunch your upper body up and reach toward your toes. Then slowly lower your head and shoulders back toward the ground.

You don’t have to touch your toes if you aren’t flexible enough. It’s also ok to keep a slight bend in your knees if that’s more comfortable.

Repeat for 45 seconds.

Modifications: If this is too challenging, try to reach for your ankles instead of your toes. If this move is too easy, try holding your crunch for 2 counts before lowering back down.

Printable Home Workouts

Bicycle Crunches Beginner HIIT Workout No Equipment Bicycle Crunches

Bicycle Crunches

This move is another great one for tightening and toning your core. Start on your back with your fingers laced behind your head. Lift your head and shoulders up in a crunch as you bring your right elbow up.

At the same time lift both heels off the ground and pull your left knee up. Try to touch your right elbow to your left knee. Then switch and try to touch your left elbow to your right knee while extending your left leg straight out.

Alternate touching opposite elbow to opposite knee while extending your other leg. Repeat for 45 seconds.

Modifications: If this move feels too challenging, try keeping your other leg bent at 90 degrees instead of extending it straight out during each crunch. If this move feels too easy, try adding in a small pulse each time you do a crunch.

Butt Kicks Beginner HIIT Workout No Equipment

Butt Kicks

This move is great for your cardio endurance and helps strengthen the back of your thighs. Start in a position like you’re getting ready to jog in place. As you start to perform the move, step with one foot and quickly kick the other foot up behind you like you’re trying to kick yourself in the butt.

As you place that foot down on the ground, kick the opposite foot up toward your butt. The entire exercise looks like you’re running in place while kicking your feet up toward your butt.

Try to keep a steady pace and land on the ball of your foot with each step. Repeat for 45 seconds.

Modifications: If this move is too challenging or you need a low impact version, try taking the bounce or run out. Just plant your feet and stand on one leg as you kick the opposite leg up toward your butt. Alternate with each step.

If this move is too easy, try picking up the pace and moving your feet faster.

Reverse Lunges Beginner HIIT Workout No Equipment Reverse Lunges

Reverse Lunges

This move is great for toning your thighs and booty. Start with your feet shoulder-width apart and your hands on your hips. Step back with your right leg keeping both feet pointing forward.

Bend down until your right knee almost touches the ground. You want to make sure that as you’re doing the lunge both legs create a 90-degree angle.

You don’t want your front knee extending past your toes. Also, try not to let your back knee touch the ground. Keeping it a few inches above the ground creates a better workout and also prevents your knee from getting injured.

Make sure to keep your chest and shoulders back. You want your legs to be doing the work, not your lower back.

Next, straighten both legs and step your right leg back up to your beginning stance. Alternate both legs and repeat for 45 seconds.

Modifications: If this move feels too challenging, don’t go as deep into the lunge. If the move feels too easy, don’t alternate legs. Do the first circuit on the left leg and then switch to the right leg when you do it for the second time.

90 day Fitness Planner and Tracker

Sumo Squats Beginner HIIT Workout No Equipment

Sumo Squats

This move is great for toning your thighs and booty. Start with your legs more than hip-width apart. Turn your toes out 45 degrees.

Keeping your chest up, lower your hips down into a squat. Then straighten your legs back up. Squeeze your booty at the top of the squat.

Repeat for 45 seconds.

Modifications: If this feels too challenging, don’t go as far down in your squat. If this feels too easy, try pulsing the squat for 2 counts at the bottom of each squat.

Bridges Beginner HIIT Workout No Equipment Bridges

Bridges

This move is great for toning your core, thighs, and booty. Start by laying on your back with your feet flat on the floor. Bend your knees until they are close to your hips and place your arms on the ground with your hands by your hips.

Pushing through your heels, lift your hips up toward the sky. Your feet and your shoulders remain on the ground. You can use your hands to help you balance.

Next, slowly lower your hips down until they touch the ground. Repeat for 45 seconds.

Modifications: If this move feels too challenging, try only pushing up halfway. If this move feels too easy, instead of doing the full range of motion, stay lifted and do small pulses instead.

Final Thoughts on Quick 20 Minute Beginner HIIT Workout – No Equipment

I hope you enjoy this quick 20-minute beginner HIIT workout – no equipment needed. It’s a great full-body workout you can do just about anywhere. You can get a copy of this workout plus 13 more with my Fitness Planner Bundle here.

After you try this beginner HIIT workout at home, let me know what you think. Comment below or email me at Candice@littlestepsbighappy.com. Follow me on Pinterest for more beginner home workouts.

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Quick 20 Minute Beginner HIIT Workout - No Equipment

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