Lose Weight & Tone-Up With HIIT | 20-Minute Whole Body Workout

Don’t have a gym membership? Try this 20-minute High-Intensity Interval Training (HIIT) program for getting fitter and feeling great.

20-Minute HIIT Plan

HIIT allows you to break a sweat, burn more calories and get fitter in just 20-minute workouts. Our program hits the whole body and can be down anywhere from your front room to the local park.

You don’t need any equipment for this program as it consists of entirely body-weight exercises – however, it’s crucial to reach your maximum intensity for 40 secs before your recovery periods.

There are two circuits with 5 exercises in each – each circuit is performed twice.

  • Perform each exercise in turn and work as hard as you can for 40 seconds and then take 20 seconds rest before going onto the next exercise.
  • Once you have completed the first 5 exercises (whole circuit) take 1-2 minutes rest and repeat
  • Once you have completed the first circuit twice, move onto the second circuit and repeat the above until you complete both circuits – twice!

HIIT Circuit #1


Exercise #1 | Jump Squatsquat jumps abby pell

Stand with your feet shoulder-width apart with your arms by your sides.

Squat down pushing your hips back and until your knees and are bent about 90 degrees to the floor.

Immediately swing your arms up and overhead, using the momentum to jump upward as high as you can.

As you land, gently bend your knees and sink back down into the squat position and repeat.

Note: if you struggle to jump stick to just squatting down to 90 degrees and then return to standing and repeat.

Exercise #2 | Press-Ups

push ups

Lie on the floor face down and place your hands at just outside of your shoulders.

Hold your torso up at arm’s length while balancing on your toes or knees.

Lower yourself down towards the ground, bending at the elbow until your chest touches the floor.

Breathing out press your upper body back up to the starting position.

Exercise #3 | Glute Bridges

glute bridge

Lie with your back on the floor, arms on floor by your side and knees bent and both feet flat on the floor.

Start by engaging your core, extending the hips and driving them upwards.

At the top really squeeze your glutes.

Slowly lowering your hips back towards the floor and then repeat.

Exercise #4 | Bicycle Crunches

bicycle crunch abby pell
Lie with your back on the floor, arms at the side of your head (but do not strain the neck with hands).

Lift your shoulders of the floor driving your rib cage towards your hips into the crunch position.

Bring your knees up so they are in line with your hips, and your lower legs are parallel to the floor.

Slowly move your legs through a pedal like motion, bringing your left knee over to meet your right elbow return back to starting position and then repeat bringing your right knee over to meet your left elbow.

Repeat one crunch on each side counts as one rep.

Exercise #5 | Lunges 

alternating lunges abby pell

Standing with one foot forward and knee bent so leg is 90 degrees to the floor and your rear knee is close to touching the floor.

Ensuring your front knee is in line with and over the mid-line of your foot.

Extend both legs and jump as high as you can swinging your arms will help with momentum.

As you jump switch the positions of your legs so the front leg becomes the back leg and knee is close to the floor and the back leg becomes the front with knee bent and leg 90 degrees to the floor and repeat swapping each time.

Note | If too difficult or uncomfortable stick to dropping into the lunge position, standing and then dropping back into the lunge position alternating between the leading leg.

HIIT Circuit #2


Exercise #1 | Burpees 

how to do burpees abby pell
Start standing with your legs shoulder-width apart.

Place your hands on the floor and jump your legs back so you end up with your stomach and thighs on the floor with your elbows bent.

From the floor, press up like you would when doing a push-up.

Pushing your hips back and Jump your feet under your hips.

Stand or jump up to finish the movement bringing your hands over your head.

Exercise #2 | Crunches

push through crunches

Lie with your back on the floor, arms at the side of your head (but do not strain the neck with hands) and feet flat on the ground.

Lift your shoulders of the floor driving your rib cage towards your hips into the crunch position.

Hold for a moment or pulse.

Return your shoulders to the floor and repeat.

Exercise #3 | Mountain Climbers

mountain climbersBegin in a push up position, arms straight and weight through hands and feet.
Driving the one knee forward towards your belly button until one leg is bent and knee is approximately under the hip and then return.

Then drive the other knee forward until the leg is bent and knee is under the hip and then return.

Repeat in an alternating fashion.

Exercise #4 | Side Lunges 

side lunge

Stand with your knees and hips slightly bent, feet shoulder-width apart, and the head facing forward and chest up.

Take a slow lateral step to the right. Keep your toes pointed forward and driving your hips back and keeping low.

Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge.

At the bottom of the move pause for a second, and then extend through the working leg to return to a standing position

Repeat on opposite side.

Exercise #5 | Plank

Lay down chest on the floor.

Lift yourself up supporting your weight on your toes and your forearms.

Your arms should be bent and directly below your shoulders.

Keeping your hips down and belly button drawn in toward the sky.

Keep your body straight and balanced at all times. Hold this position as long as possible.

Note: if holding your weight on your toes is too difficult drop your knees to the floor for more support.

Cool Down Stretches

Stretching after a workout is incredbly important for injury prevention. Loosening up your muscles after intense exercise will also help to reduce DOMS (Delayed Onset Muscle Soreness).

Here are a few lower body stretches to add to your own routine!

Hamstring stretches

Hip openers, side stretches, quad stretches

Motivation & Tips

  • Work at a pace which means you never stop during your 40 seconds working phase.
  • Keep pushing, it’s hard but it will be well worth it.
  • Note down the number of reps you do of each exercise, and then try and beat that number in the next round.

REMEMBER | If it doesn’t challenge you, it won’t change you!

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Amy Golby

Amy Golby

Personal Trainer & Exercise Nutritionist

Amy has been a sportswoman for over 18 years playing rugby and netball up to a national level, she has been a qualified personal trainer for 5 years and further her nutritional knowledge with a diploma in sports and exercise nutrition as well a psychology degree. She has been training in a gym and weightlifting for over 10 years and continues to learn and improve her training in order to reach her goals. She believes in both the physical and mental advantages of sport and fitness as well as a balanced diet and lifestyle. Amy has created programs around sport and fitness for Red Bull, Look magazine, Spartan UK, as well as Mental Movement UK around how fitness can help improve your mental health. In her spare time, Amy enjoys playing sport, socialising with friends, and fuelling her shopping addiction to gym wear. She can be found here -

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