Looking for an intense, full-body workout that can be done in just 20 minutes with no equipment and no repetition? Look no further than this killer HIIT routine. Designed for maximum cardio and strength training benefits, this workout is perfect for anyone looking to ramp up their fitness routine and push themselves to the limit. With no extra equipment needed and a focus on non-repetitive movements, this is the ideal workout to do at home or anywhere else, no matter your skill level or fitness experience. So if you’re ready to sweat and get your heart rate up, check out this killer HIIT workout today!
20 MIN KILLER HIIT Full Body Workout (No Equipment, No Repeat, Cardio At Home)
Introduction
Working on your fitness is essential for maintaining a healthy lifestyle. However, with a busy schedule and a tight budget, one may not have the time, money, or gym membership to keep up with their exercise routine. Fear not, for today we bring you a 20-minute HIIT full-body workout that requires no equipment, and you can get it done anytime at home! This workout packs in cardio, strength, and core exercises that are bound to give you a killer workout. Let’s get started!
Warm-up Exercises
Before we start with the main exercises, a proper warm-up is essential to get your body ready for the workout. Here are some easy warm-up exercises that you must do before starting the workout:
High Knees
Start in a standing position and lift your knees as high as possible, repeatedly. This exercise will activate your lower body muscles and increase your heart rate.
Jumping Jacks
Stand with your feet together and jump while extending your arms overhead. Then jump back to the starting position with your feet together and arms by your side. Repeat this movement to increase your heart rate and warm up your body.
Squat with Knee and Elbow Crunch
Start with your feet shoulder-width apart and hands behind your head. Squat down and, at the same time, bring your right knee to your left elbow. Return to the starting position and repeat the movement with your left knee and right elbow. This exercise will activate your core muscles while warming up your lower body.
The Main Workout Exercises
The main workout that we are going to do consists of 14 exercises, with no repeat, that will focus on your entire body. Remember to take breaks between exercises if needed, and to stay hydrated throughout the workout.
Plank Walkouts
Start with your feet hip-width apart and your hands shoulder-width apart. Then, walk forward with your hands until your body forms a plank position. Then, walk back to the starting position. This exercise will work your core and upper body muscles.
In and Out Squats
Stand with your feet shoulder-width apart. Perform a regular squat, but instead of standing up, jump your feet out to the sides and then back to the center. After that, stand up. This exercise will work your lower body and increase your heart rate.
Reverse Bridge
Lie face-up with your knees bent and your feet on the ground. Place your hands on the ground beside your head. Then, push your hips up until your body forms a straight line. Squeeze your glutes and then slowly return to the starting position. This exercise will work your glutes and hamstrings.
Bicycle Crunches
Lie on your back with your hands behind your head and your legs bent. Then, alternate bringing your right elbow to your left knee and your left elbow to your right knee. This exercise will work your core.
Reverse Lunge with Knee Drive
Start with your feet shoulder-width apart. Step back with your right foot and lower your body until your left thigh is parallel to the ground. Then, drive your right knee forward and up. Repeat this movement with your left leg. This exercise will work your lower body and core.
Plank Jacks
Start with your body in a plank position. Jump your feet out to the sides and then jump them back together. This exercise will work your core and increase your heart rate.
Crab Toe Touches
Sit on the ground with your hands behind your hips. Then, lift your hips off the ground and reach your right hand to your left foot. Return to the starting position and repeat the movement with your left hand and right foot. This exercise will work your arms, core, and lower body.
Rolling Planks
Start with your body in a plank position. Then, roll your body to the right while lifting your right arm and stacking your left arm on top. Hold for two seconds and roll back to the center. Repeat the movement on the left side. This exercise will work your oblique muscles and core.
Side Lunges
Start with your feet hip-width apart. Lunge sideways with your right foot, keeping your left leg straight. Return to the starting position and repeat the movement with your left foot. This exercise will work your inner thigh and quad muscles.
Mountain Climbers
Start with your hands and feet on the ground, in a plank position. Bring your right knee to your chest and then return it to the starting position. Repeat the movement with your left knee. This exercise will work your core and increase your heart rate.
Single Leg Crunch
Lie on your back with your legs straight up in the air. Then, bring your right hand to your left foot while lifting your shoulder blades off the ground. Return to the starting position and repeat the movement with your left hand and right foot. This exercise will work your core.
High Knees
Stand with your feet shoulder-width apart. Run in place while lifting your knees as high as possible. This exercise will increase your heart rate and work your lower body muscles.
Squat with Knee and Elbow Crunch
Start with your feet shoulder-width apart, and hands behind your head. Squat down and, at the same time, bring your right knee to your left elbow. Return to the starting position and repeat the movement with your left knee and right elbow. This exercise will work your core muscles and lower body.
Kneeling Jump
Kneel on the ground, and then jump up and land back on your knees. This exercise will increase your heart rate and work your full body.
Cool-Down Exercises
After finishing the main workout, it’s essential to let your heart rate and body calm down. Here are some cool-down exercises that will help you do that:
Low Plank
Start with your body in a plank position. Lower your elbows to the ground, one at a time. Hold this position for 30 seconds, or as long as you can.
Low Plank with Hip Dip
Start with your body in a plank position. Lower your elbows to the ground, one at a time, and then dip your hips to the right. Return to the center and dip your hips to the left. Repeat this movement for 30 seconds, or as long as you can.
Cobra Pose
Lie on your stomach with your hands under your shoulders. Then, lift your chest off the ground while keeping your hips on the ground. Hold this position for 30 seconds.
App Recommendation
If you love this workout and would like to try many more such workouts, we recommend you download the ‘Fitness Coach’ app. This app has a variety of workouts, including HIIT, yoga, and strength training, with multiple difficulty levels. Use our discount code ‘FITNOW’ to get a 20% discount on your subscription.
Conclusion
That’s a wrap to our 20-minute killer HIIT full-body workout that requires no equipment and no repeat exercises! With these 14 exercises, you can get a complete full-body workout within just 20 minutes. Remember to do a proper warm-up and cooldown and stay hydrated throughout the workout. Go ahead and try this workout for a week, and you’ll see the difference in your body. For more such workout tips and tricks, follow us on Instagram and Facebook!
FAQs
Q1. What if I can’t do all the exercises?
A1. It’s essential to listen to your body and not push yourself too much. If you can’t do an exercise, feel free to modify it or skip it.
Q2. What kind of clothes should I wear for this workout?
A2. Wear comfortable clothes that allow you to move freely. Avoid wearing tight clothes that restrict your movement.
Q3. Can I do this workout every day?
A3. It’s recommended to give your body some rest and not do this workout every day. Try doing it for at least three days a week.
Q4. How many rounds of this workout should I do?
A4. One round of this workout is sufficient, but you can do more if you have the energy and time.
Q5. Can I do this workout outdoor?
A5. Absolutely! Find a flat surface and enough space to do the exercises, and you can do it out in the open as well.