20 minute HIIT workout you can do anywhere

20 minute HIIT workout outdoor

It’s easy to think that you have to spend hours and hours in the gym to achieve your best body. But you don’t. You can do a 20 minute HIIT workout in or out of the gym and get an effective workout.

I love hitting weights more these days than in the past. I have seen how strength training has transformed my body over the years. It’s pretty amazing.

But when you are short on time a HIIT workout with or without weights does the job. If you don’t have 20 minutes, here is a 10 minute HIIT workout that will get your heart rate up quickly.


If done right, a HIIT workout is superior for burning fat regardless of how much time you have.

Bodyweight HIIT workout

What it is: Body weight HIIT workout (no equipment needed and easy to do at home!)

Who it’s for: Everyone. Whether you are a beginner who isn’t using weights or someone a little more advanced who finds herself without equipment–this workout is for you.

How to do it: This workout is time based. You’ll need either an interval timer or an interval timing app, and you’ll perform 45 seconds of each exercise followed by 15 second break before moving onto the next exercise.

20 min outdoor HIIT workout

How a 20 minute HIIT workout can fit into your program

This can be a stand-alone workout or use it as your cardio after strength training. 

This is one of my interval workouts I did while outdoors. You can do it at home, outdoors or at the gym.

Tricep dips: Your hands should be shoulder-width apart on the surface you are dipping from, with your arms straight. From there you dip down until your arms are at a 90-degree angle, then straighten them out again, raising your body.

Squats: There are many variations to this exercise. Regardless of if you keep your legs more narrow or widen them for a sumo squat, sit back in your heels and stick your glutes out. When you get to the top squeeze your glutes then repeat.

Push-ups: There are many variations depending on your strength from the wall all the way to the ground. When outdoors, I typically do push-ups off of a table or bench. Regardless of where you are make sure you keep your body tight: from the top of your head to your knees should form a straight line. The goal is to continue to progress. As you gain strength then you can move up to the classic push-up.

Butt kicks: Perform this exercise while jogging in place or jogging over a distance. Keeping your torso erect, begin to jog. As you’re jogging, emphasize your back stride and bring your heel to your butt in an attempt to make contact between the two. Bring your heels up as high as you can.

Side lunges: Start by standing tall with your feet parallel and shoulder-width apart. Your back should be straight and your weight on your heels. Take a big step to the side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight. Push back up and return to the starting position.

There are endless amounts of exercises that you can add into a HIIT workout. You can mix it up and include whatever you like. The goal of it is to raise your heart rate and then let it come back down.

Do you incorporate intervals or HIIT workouts?

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