20-Minute Full-Body HIIT
Fat Loss • Strength • Endurance • No Equipment
Jumping Jacks
Elevate heart rate, mobilize shoulder joints, and prime tissue for explosive output.
40 SEC WORK · 20 SEC RESTPush-Ups
Targets the pectorals, anterior deltoids, triceps, and anterior core stability.
40 SEC WORK · 20 SEC RESTBodyweight Squats
Recruits quadriceps, gluteals, and hamstrings through full functional knee flexion.
40 SEC WORK · 20 SEC RESTAlternating Lunges
Develops unilateral leg drive, dynamic pelvic stability, and adductor control.
40 SEC WORK · 20 SEC RESTHigh Knees
Maximizes cardiovascular demand, hip flexor drive, and rapid ground contact turnover.
40 SEC WORK · 20 SEC RESTSkater Jumps
Challenges the frontal plane with explosive lateral force transfer and ankle stabilization.
40 SEC WORK · 20 SEC RESTForearm Plank
Builds anti-extension isometric endurance through the rectus abdominis and transverse plane.
40 SEC WORK · 20 SEC RESTBurpees
Maximum metabolic acceleration combining chest-to-deck flexion, hip thrust, and vertical propulsion.
40 SEC WORK · 20 SEC RESTDownward-Facing Dog
Decompresses the spine while lengthening calves, hamstrings, and thoracic spine.
45 SEC HOLD · DEEP BREATHSWorld's Greatest Stretch
Opens up tight hip flexors, groin, and unlocks mid-back thoracic rotation.
45 SEC PER SIDEStanding Quad & Hip Stretch
Relieves tension across the anterior chain and rectus femoris after high-volume squatting.
45 SEC PER SIDEChild’s Pose
Lengthens the latissimus dorsi, lowers heart rate, and downregulates the nervous system.
45 SEC HOLD · NASAL BREATHINGWorkout Flow Sequence
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