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1. Shard Calculation

Query:

Response:

Calculated Shard: 26 (from laksa146)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa026.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.muscleandstrength.com/workouts/20-minute-hiit-workout\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.muscleandstrength.com/workouts/20-minute-hiit-workout\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.muscleandstrength.com\/workouts\/20-minute-hiit-workout","crawl_time":1775959495,"first_indexed_time":1627320692,"http_code":200,"src_unparsed":"com,muscleandstrength!www,\/workouts\/20-minute-hiit-workout s443","src_root_hash":"2871429151272754826","history_drop_reason":null,"meta_title":"20 Minute HIIT Workout You Can Do Anywhere | Muscle & Strength","meta_descriptions":["This 20-minute workout will help you burn calories, increase endurance, improve athleticism, and even challenge you mentally. All you need is just your bodyweight!"],"attrs_boilerpipe_text":"Here’s the situation. You had to work late, you’re rushing to get out the door and into the car. Traffic is busier than usual and time is running out. You look at the clock and realize there is no way that you’re making it to the gym before it closes. Well, no workout for you today. \nPeople that are truly dedicated to this wonderful thing we call fitness know that a gym isn’t required to get a great session in. As a matter of fact, the only thing you really need is something that you have with you at all times, your body.\nThat body is all that is required for this workout. Your body will be the tool to help you get your body right. This 20-minute workout will help you\nburn calories\n, increase endurance, improve athleticism, and even challenge you mentally. The result will be changes in the way your body looks and feels.\nRecommended: Need help losing fat?\nTake our Free Fat Loss Course\nThe Overall Premise\nUse this program three or four times a week over the next six weeks as a way to help you get a great cardio session in. It can be performed after your weight training work is done or as a stand-alone workout. This is a versatile program, so plug it in where you feel it would serve you best. It also serves as a great addition to our\n6 Week Summer Workout Challenge\n.\nThe philosophy of this routine is\nHigh-Intensity Interval Training (HIIT)\n. HIIT workouts allow you to get a lot of work done without a major time commitment. You alternate periods of all-out effort (high intensity) with periods of rest and recovery. Since the body will not be prepared for the frequent changes in intensity level, the chances of adaptation are decreased. This will result in changes in\nheart rate\n, body temperature, and breathing patterns. In other words, you’re going to be exhausted. The long-term result? A leaner, stronger, and overall better body.\nThe Workout\nThe only things you will need for this are space and a clock or watch. It can be done inside or outside, depending on your preference. There are nine bodyweight exercises you will perform in this one circuit or giant set. Count reps, don’t count reps, that is up to you. Just make sure you keep your eye on the clock because the time is the number that matters.\nYou will begin doing this program by alternating 40 seconds of work with 20 seconds of “rest”. As you know, that comes out to one minute. That 20 second time period is meant for you to take deep breaths, transition to the next movement, and get yourself mentally ready to go. \nAs the workouts pass, you will likely notice that it takes a little less effort to complete the workout. At this point, you need to\nchallenge yourself\n. So you’ll add five seconds of work time and take away five seconds of rest time. Make it a goal to do this two weeks after you start the program. Once the 45\/15 splits become easier, you will add five more seconds of work and subtract five seconds of rest. Here is how those minutes of work will look over the course of the next six weeks.\nWeeks 1 and 2\n– 40 seconds of work, 20 seconds of rest\nWeeks 3 and 4\n– 45 seconds of work, 15 seconds of rest\nWeeks 5 and 6\n– 50 seconds of work, 10 seconds of rest\nYou will notice that there are nine exercises. At the end of the ninth exercise, you get a one-minute break. After that minute, you flip the script and perform the exercises the opposite way. Start with the last exercise and work your way back up to the top of the list.\nRelated:\nThe Best HIIT Routines for Cardio Equipment\nThe Exercises\nForward Lunge\nFor the\nforward lunge\n, place the hands on the hips and stand tall. Lunge forward with the left foot as far as you can or until the knee touches the floor. Return to the starting position. Repeat with the right foot. Continue until the time expires.\nBodyweight Squat\nFor the\nbodyweight squat\n, stand tall with hands on the top of your head. Keep your feet shoulder-width apart. Squat down as far as you can or until the hips are lower than the knees. Return to the standing position. Continue until time expires.\nMountain Climber\nFor the\nmountain climber\n, get into a pushup position with arms locked out. Bring your left knee in as quickly as you can. When you push the left leg back, bring in the right knee. This should be similar to a running-in-place motion. Repeat by continuing to alternate legs until time expires.\nRunning in Place\nI don’t think you need instructions on running in place, do you? Good. Let’s move on.\nBurpees\nDrop down into a squat position. Place the hands on the floor. Kick the legs back behind you so that you end up in a push-up position. Perform a pushup. Bring the knees back in. Return to the standing position and jump in one motion. Repeat until time expires.\nHigh Kick\nStand straight and tall. Kick up in front of you as high as you can. When your foot comes down, reset yourself and repeat with the opposite foot. Repeat until time expires.\nHand Chest Press and Row\nStand straight and tall. Straighten your arms out in front of you. Make fists with your hands and perform a rowing motion. Pretend you have a lot of weight in your hands. Squeeze the muscles in your back when you reach the end of the row. Open the hands up, and perform a press like you’re pushing something heavy away from you. Squeeze the chest hard when your arms are locked out. Repeat until time expires.\nSit-Up\nFor the\nsit-up,\nlie on the floor with legs bent and feet flat. Place the hands behind the head, but don’t clasp them together. Keep elbows flared out. Using the abs, sit up as high as you can until you feel the abs contract hard. Lower yourself back down under control to the starting position. Repeat until time expires.\nBicycles\nFor the\nabdominal bicycles\n, stay in the same position you were for the sit-ups. Lift your legs up so they are bent at a 90-degree angle. Bring the left knee in and sit up while bringing in your right elbow. Go back to the starting position, and repeat with the opposite knee and elbow. Continue until time expires.\nPerform this cycle twice, but do the exercises in the reverse order the second time.\nExercise\nTime\nRest\nForward Lunge\n40-50 sec\n10-20 sec\nBodyweight Squat\n40-50 sec\n10-20 sec\nMountain Climber\n40-50 sec\n10-20 sec\nRunning in Place\n40-50 sec\n10-20 sec\nBurpees\n40-50 sec\n10-20 sec\nHigh Kick\n40-50 sec\n10-20 sec\nHand Chest Press and Row\n40-50 sec\n10-20 sec\nSit Up\n40-50 sec\n10-20 sec\nBicycles\n40-50 sec\n1 minute\nModifications & Progressions\nNo one is going to be expected to go into this workout as if they are world-class athletes. Some of you may be\nbeginners\n, and as a result, these exercises may be challenging. That is perfectly fine. If you can’t go down all the way for a lunge, go down as far as you can or use chairs to help you return to the standing position. If you can’t kick as high as you’d like to, kick as high as you can. The\ngoal\nis to get better, right? Let this program serve as the way to help you get better. The only aspect of this that you need to be firm on is the work time. Don’t do less than 40 seconds of work and give yourself no more than 20 seconds of rest. \nNow let’s discuss the opposite extreme. You may find that these exercises aren’t that difficult, even after going up to 50 seconds of work. Throw on a weighted vest to add extra resistance if you want to make these movements more challenging. You can also substitute new exercises if you like. The\nM&S Exercise Video Database\nhas a lot of great movements for you to plug so you can add more variety and challenge yourself in new ways. Both of these strategies will keep the workout fresh and motivating, which is all you need to keep seeing positive results.","attrs_markdown":"[![\\$19.99 and under sale! 300+ deals\\!](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/banners\/2026\/04\/desktop_3.jpg)](https:\/\/www.muscleandstrength.com\/store\/landing\/apr10under-20)\n\nMenu\n\nUSD\n\n[Muscle & Strength Homepage](https:\/\/www.muscleandstrength.com\/)\n\n[0 Cart](https:\/\/www.muscleandstrength.com\/store\/checkout\/cart\/)\n\n[Account](https:\/\/www.muscleandstrength.com\/store\/customer\/account)\n\nLogin\n\n- [Store›](https:\/\/www.muscleandstrength.com\/store)\n  Back\n  \n  Store\n  \n  [Go to Store](https:\/\/www.muscleandstrength.com\/store)\n  \n  - [Shop by Category](https:\/\/www.muscleandstrength.com\/store\/category.html)\n    Back\n    \n    Categories\n    \n    [View all Categories](https:\/\/www.muscleandstrength.com\/store\/category.html)\n    \n    - [Protein](https:\/\/www.muscleandstrength.com\/store\/category\/protein.html)\n    - 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All you need is just your bodyweight\\!\n\n##### Workout Summary\n- Main Goal\n  Lose Fat\n- Workout Type\n  Full Body\n- Training Level\n  Beginner\n- Program Duration6 weeks\n- Days Per Week\n  2\n- Time Per Workout20 minutes\n- Equipment Required\n  Bodyweight\n- Target Gender Male & Female\n- Recommended Supps\n  [Whey Protein](https:\/\/www.muscleandstrength.com\/store\/category\/protein\/whey-protein.html)  \n   [Multivitamin](https:\/\/www.muscleandstrength.com\/store\/category\/vitamins-minerals\/multivitamins.html)  \n   [Fish Oil](https:\/\/www.muscleandstrength.com\/store\/category\/fish-oil.html)  \n   [Fat Burner (optional)](https:\/\/www.muscleandstrength.com\/store\/category\/fat-loss.html)\n- Workout PDF [Download Workout](https:\/\/www.muscleandstrength.com\/sites\/default\/files\/workouts\/20minutehiitworkoutyoucandoanywhere_0.pdf)\n## Workout Description\nHere’s the situation. You had to work late, you’re rushing to get out the door and into the car. Traffic is busier than usual and time is running out. You look at the clock and realize there is no way that you’re making it to the gym before it closes. Well, no workout for you today.\n\nPeople that are truly dedicated to this wonderful thing we call fitness know that a gym isn’t required to get a great session in. As a matter of fact, the only thing you really need is something that you have with you at all times, your body.\n\nThat body is all that is required for this workout. Your body will be the tool to help you get your body right. This 20-minute workout will help you [burn calories](https:\/\/www.muscleandstrength.com\/articles\/losing-body-fat-and-cutting-without-losing-muscle.html), increase endurance, improve athleticism, and even challenge you mentally. The result will be changes in the way your body looks and feels.\n\n**Recommended: Need help losing fat? [Take our Free Fat Loss Course](https:\/\/www.muscleandstrength.com\/flcourse)**\n\n## The Overall Premise\nUse this program three or four times a week over the next six weeks as a way to help you get a great cardio session in. It can be performed after your weight training work is done or as a stand-alone workout. This is a versatile program, so plug it in where you feel it would serve you best. It also serves as a great addition to our [6 Week Summer Workout Challenge](https:\/\/www.muscleandstrength.com\/workouts\/6-week-summer-workout-challenge).\n\nThe philosophy of this routine is [High-Intensity Interval Training (HIIT)](https:\/\/www.muscleandstrength.com\/workouts\/best-hiit-workouts). HIIT workouts allow you to get a lot of work done without a major time commitment. You alternate periods of all-out effort (high intensity) with periods of rest and recovery. Since the body will not be prepared for the frequent changes in intensity level, the chances of adaptation are decreased. This will result in changes in [heart rate](https:\/\/www.muscleandstrength.com\/articles\/understanding-heart-rate-variability), body temperature, and breathing patterns. In other words, you’re going to be exhausted. The long-term result? A leaner, stronger, and overall better body.\n\n## The Workout\nThe only things you will need for this are space and a clock or watch. It can be done inside or outside, depending on your preference. There are nine bodyweight exercises you will perform in this one circuit or giant set. Count reps, don’t count reps, that is up to you. Just make sure you keep your eye on the clock because the time is the number that matters.\n\nYou will begin doing this program by alternating 40 seconds of work with 20 seconds of “rest”. As you know, that comes out to one minute. That 20 second time period is meant for you to take deep breaths, transition to the next movement, and get yourself mentally ready to go.\n\nAs the workouts pass, you will likely notice that it takes a little less effort to complete the workout. At this point, you need to [challenge yourself](https:\/\/www.muscleandstrength.com\/articles\/7-ways-make-your-home-gym-workouts-more-challenging). So you’ll add five seconds of work time and take away five seconds of rest time. Make it a goal to do this two weeks after you start the program. Once the 45\/15 splits become easier, you will add five more seconds of work and subtract five seconds of rest. Here is how those minutes of work will look over the course of the next six weeks.\n\n- **Weeks 1 and 2** – 40 seconds of work, 20 seconds of rest\n- **Weeks 3 and 4** – 45 seconds of work, 15 seconds of rest\n- **Weeks 5 and 6** – 50 seconds of work, 10 seconds of rest\n\nYou will notice that there are nine exercises. At the end of the ninth exercise, you get a one-minute break. After that minute, you flip the script and perform the exercises the opposite way. Start with the last exercise and work your way back up to the top of the list.\n\n**Related: [The Best HIIT Routines for Cardio Equipment](https:\/\/www.muscleandstrength.com\/articles\/best-hiit-routines-gym-equipment)**\n\n![Man doing push ups on a yoga mat in gym.](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/2021\/07\/man-pushup-gym.jpg)\n\n## The Exercises\n### Forward Lunge\nFor the [forward lunge](https:\/\/www.muscleandstrength.com\/exercises\/bodyweight-lunge.html), place the hands on the hips and stand tall. Lunge forward with the left foot as far as you can or until the knee touches the floor. Return to the starting position. Repeat with the right foot. Continue until the time expires.\n\n### Bodyweight Squat\nFor the [bodyweight squat](https:\/\/www.muscleandstrength.com\/exercises\/bodyweight-squat.html), stand tall with hands on the top of your head. Keep your feet shoulder-width apart. Squat down as far as you can or until the hips are lower than the knees. Return to the standing position. Continue until time expires.\n\n### Mountain Climber\nFor the [mountain climber](https:\/\/www.muscleandstrength.com\/exercises\/rotating-mountain-climber), get into a pushup position with arms locked out. Bring your left knee in as quickly as you can. When you push the left leg back, bring in the right knee. This should be similar to a running-in-place motion. Repeat by continuing to alternate legs until time expires.\n\n### Running in Place\nI don’t think you need instructions on running in place, do you? Good. Let’s move on.\n\n### Burpees\nDrop down into a squat position. Place the hands on the floor. Kick the legs back behind you so that you end up in a push-up position. Perform a pushup. Bring the knees back in. Return to the standing position and jump in one motion. Repeat until time expires.\n\n### High Kick\nStand straight and tall. Kick up in front of you as high as you can. When your foot comes down, reset yourself and repeat with the opposite foot. Repeat until time expires.\n\n### Hand Chest Press and Row\nStand straight and tall. Straighten your arms out in front of you. Make fists with your hands and perform a rowing motion. Pretend you have a lot of weight in your hands. Squeeze the muscles in your back when you reach the end of the row. Open the hands up, and perform a press like you’re pushing something heavy away from you. Squeeze the chest hard when your arms are locked out. Repeat until time expires.\n\n### Sit-Up\nFor the [sit-up,](https:\/\/www.muscleandstrength.com\/exercises\/sit-up.html) lie on the floor with legs bent and feet flat. Place the hands behind the head, but don’t clasp them together. Keep elbows flared out. Using the abs, sit up as high as you can until you feel the abs contract hard. Lower yourself back down under control to the starting position. Repeat until time expires.\n\n### Bicycles\nFor the [abdominal bicycles](https:\/\/www.muscleandstrength.com\/exercises\/abdominal-air-bike.html), stay in the same position you were for the sit-ups. Lift your legs up so they are bent at a 90-degree angle. Bring the left knee in and sit up while bringing in your right elbow. Go back to the starting position, and repeat with the opposite knee and elbow. Continue until time expires.\n\n![Man doing bodyweight squat in gym.](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/2021\/07\/man-bodyweight-squat.jpg)\n\n## 20 Minute HIIT Workout\nPerform this cycle twice, but do the exercises in the reverse order the second time.\n\n| Exercise | Time | Rest |\n|---|---|---|\n| [Forward Lunge](https:\/\/www.muscleandstrength.com\/exercises\/bodyweight-lunge.html) | 40-50 sec | 10-20 sec |\n| [Bodyweight Squat](https:\/\/www.muscleandstrength.com\/exercises\/bodyweight-squat.html) | 40-50 sec | 10-20 sec |\n| [Mountain Climber](https:\/\/www.muscleandstrength.com\/exercises\/rotating-mountain-climber) | 40-50 sec | 10-20 sec |\n| Running in Place | 40-50 sec | 10-20 sec |\n| Burpees | 40-50 sec | 10-20 sec |\n| High Kick | 40-50 sec | 10-20 sec |\n| Hand Chest Press and Row | 40-50 sec | 10-20 sec |\n| [Sit Up](https:\/\/www.muscleandstrength.com\/exercises\/sit-up.html) | 40-50 sec | 10-20 sec |\n| [Bicycles](https:\/\/www.muscleandstrength.com\/exercises\/abdominal-air-bike.html) | 40-50 sec | 1 minute |\n### Modifications & Progressions\nNo one is going to be expected to go into this workout as if they are world-class athletes. Some of you may be [beginners](https:\/\/www.muscleandstrength.com\/workouts\/start-from-scratch-beginner-workout), and as a result, these exercises may be challenging. That is perfectly fine. If you can’t go down all the way for a lunge, go down as far as you can or use chairs to help you return to the standing position. If you can’t kick as high as you’d like to, kick as high as you can. The [goal](https:\/\/www.muscleandstrength.com\/articles\/setting-goals) is to get better, right? Let this program serve as the way to help you get better. The only aspect of this that you need to be firm on is the work time. Don’t do less than 40 seconds of work and give yourself no more than 20 seconds of rest.\n\nNow let’s discuss the opposite extreme. You may find that these exercises aren’t that difficult, even after going up to 50 seconds of work. Throw on a weighted vest to add extra resistance if you want to make these movements more challenging. You can also substitute new exercises if you like. The [M\\&S Exercise Video Database](https:\/\/www.muscleandstrength.com\/exercises) has a lot of great movements for you to plug so you can add more variety and challenge yourself in new ways. Both of these strategies will keep the workout fresh and motivating, which is all you need to keep seeing positive results.\n\n[Print]()\n\n[Share on Facebook](https:\/\/www.facebook.com\/dialog\/share?app_id=996482017869279&display=popup&href=https:\/\/www.muscleandstrength.com\/workouts\/20-minute-hiit-workout&redirect_uri=https:\/\/www.muscleandstrength.com\/workouts\/20-minute-hiit-workout)\n\n[Share by Email](mailto:?subject=20%20Minute%20HIIT%20Workout%20You%20Can%20Do%20Anywhere%20%7C%20Muscle%20%26%20Strength&body=https:\/\/www.muscleandstrength.com\/workouts\/20-minute-hiit-workout)\n\n[Share on WhatsApp](https:\/\/www.addtoany.com\/add_to\/whatsapp?linkurl=https:\/\/www.muscleandstrength.com\/workouts\/20-minute-hiit-workout)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https:\/\/www.muscleandstrength.com\/workouts\/20-minute-hiit-workout&media=https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/20_minute_hiit_-_1200x630.jpg&description=20%20Minute%20HIIT%20Workout%20You%20Can%20Do%20Anywhere%20|%20Muscle%20&%20Strength)\n\n[Share on X](https:\/\/www.addtoany.com\/add_to\/x?linkurl=https:\/\/www.muscleandstrength.com\/workouts\/20-minute-hiit-workout)\n\n[Share on Messenger](https:\/\/www.addtoany.com\/add_to\/facebook_messenger?linkurl=https:\/\/www.muscleandstrength.com\/workouts\/20-minute-hiit-workout)\n\nJoin over 500k subscribers who get a **free weekly email** with the latest workouts, expert advice, videos and deals from Muscle & Strength.\n\n![Roger “Rock” Lockridge, Senior Writer](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/styles\/300x300\/public\/field\/image\/author-square-image\/rocklock.jpg?itok=iKgKtsC8)\n\n##### [Roger “Rock” Lockridge, Senior Writer](https:\/\/www.muscleandstrength.com\/authors\/roger-lockridge)\nHardgainer and veteran fitness writer Roger \"Rock\" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites.\n\n##### 20 Comments\n[Post Comment]()\n\nMohammad Karam\n\nPosted on: Tue, 01\/13\/2026 - 05:06\n\nHi there,  \n How can I make an advance program?\n\nThank you.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1610554)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1610554)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Tue, 01\/13\/2026 - 08:56\n\nHi, you can either wear a vest while doing it, or you can pair the exercises up and do supersets before taking the brief rest. If you go with the vest, go with a light one to start with so you can adjust to the extra weight.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1610574)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1610574)\n\nMario\n\nPosted on: Wed, 03\/26\/2025 - 00:35\n\nCan you do this 5 days a week (Mon to Fri) if you're not doing any other program?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1596608)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1596608)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Mon, 03\/31\/2025 - 09:43\n\nHi Mario, it depends on how much experience you have. If you are new to training or not training very long, then it would not be wise to jump into a schedule like that.\n\nIf you have serious experience with training, then you could do that, but your success would depend on your goals. If endurance is all you are after, it could work. If you are wanting to build muscle or get sculpted, then you would need weight training as well.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1596706)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1596706)\n\ncat\n\nPosted on: Sun, 05\/12\/2024 - 13:26\n\nhey i have acute asthma, is this workout recomendable??\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1578090)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1578090)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Thu, 05\/23\/2024 - 08:47\n\nHi Cat, I wish I didn't have to use this answer, but you need to talk to your physician. You could potentially pace yourself while you take the workout on, but your doctor knows your health better than we do, and that would be the best advice we can offer.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1578841)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1578841)\n\nAvi\n\nPosted on: Tue, 11\/28\/2023 - 00:18\n\nI'm having a knee injury (medial meniscus tear to be specific). Would you recommend lunges and squats for me ? If not, any alternatives, if you could please suggest.?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1570599)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1570599)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Thu, 11\/30\/2023 - 20:30\n\nI do not recommend lunges and squats, and suggest you talk to your doctor about what you can do. The severity of the tear and if you have other knee issues could determine what you're able to do.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1570775)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1570775)\n\nDhanapal M\n\nPosted on: Sat, 09\/09\/2023 - 08:42\n\nHow to do Hand Chest Press and Row?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1567144)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1567144)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Sun, 09\/24\/2023 - 19:42\n\nInstructions are literally in the article.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1568198)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1568198)\n\nZoë\n\nPosted on: Wed, 04\/26\/2023 - 23:22\n\nI love that you have some workout plans what you are able to do at home with no equipment. I was wondering if there were more by any chance?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1559933)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1559933)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Wed, 05\/03\/2023 - 16:29\n\nThis might help you find that next workout plan you're looking for. If not, let me know and I will see what I can find here.\n\n[https:\/\/www.muscleandstrength.com\/articles\/how-to-choose-your-next-train...](https:\/\/www.muscleandstrength.com\/articles\/how-to-choose-your-next-training-program)\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1560210)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1560210)\n\nSara\n\nPosted on: Sat, 03\/04\/2023 - 09:12\n\nIs there an alternative for lunges?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1557844)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1557844)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Tue, 03\/14\/2023 - 09:49\n\nWhy do you need the alternative, Sara? I don't want to make a recommendation that would bother an injury if you're trying to train around one.\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1558357)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1558357)\n\nKiana\n\nPosted on: Sun, 02\/19\/2023 - 13:59\n\nHello, is there an alternative exercise that you would suggest to replace sit-ups? (I can't really do sit-ups since PE lessons in primary school)\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1556985)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1556985)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Sun, 02\/26\/2023 - 10:58\n\nAre you training in a gym or at home, Kiana?\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1557533)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1557533)\n\nRyan\n\nPosted on: Sun, 01\/29\/2023 - 16:19\n\nhand chest press and row, i dont know this one. has no link to video. need help\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1555811)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1555811)\n\n![M\\&S Team Badge](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/mns-team-badge.jpg)\n\nRoger\n\nPosted on: Tue, 01\/31\/2023 - 20:45\n\nTake your hands and hold them to shoulder height close to your body. Slowly push them forward and pretend your pressing weight. Contract your chest while doing this. Once your arms and your chest is flexed, slowly pull the elbows back as if you're doing a row. Squeeze your back as hard as you can once your elbows are back. This is called dynamic resistance. You have no real resistance, but you are making your muscles work as if you do.\n\nHope this helps\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1555944)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1555944)\n\nEd\n\nPosted on: Wed, 12\/21\/2022 - 09:55\n\nGotta try this, thanks\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1552650)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1552650)\n\nCody\n\nPosted on: Sat, 11\/05\/2022 - 01:55\n\nThis workout is working for me and giving me incredible endorphin rushes.\n\nthx!!!\\!\n\n- [Reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1551276)\n\n- [reply](https:\/\/www.muscleandstrength.com\/comment\/reply\/50283\/1551276)\n\nClose Form\n\n#### Free Workouts & Advice\nWe send you the latest workouts, videos, expert guides and deals.\n\n###### Customer Service\n- [Help Center](https:\/\/support.muscleandstrength.com\/)\n- [Track Your Order](https:\/\/support.muscleandstrength.com\/hc\/en-us\/articles\/4410315657367)\n- [Account Login](https:\/\/www.muscleandstrength.com\/store\/customer\/account\/login)\n- [Returns & Exchanges](https:\/\/support.muscleandstrength.com\/hc\/en-us\/articles\/4409534729879-Returns-Exchanges-Policy)\n- [Contact Us](https:\/\/support.muscleandstrength.com\/hc\/en-us\/requests\/new)\n\n###### Follow\n- [Subscribe to us on Youtube](http:\/\/www.youtube.com\/muscleandstrength)\n- [Follow us on Instagram](http:\/\/instagram.com\/muscleandstrength)\n- [Follow us on Pinterest](http:\/\/pinterest.com\/musclestrength\/)\n- [Follow us on TikTok](http:\/\/www.tiktok.com\/@muscleandstrength)\n- [Like us on Facebook](http:\/\/www.facebook.com\/muscleandstrength)\n- [Follow us on Twitter](http:\/\/www.twitter.com\/Muscle_Strength)\n\n###### About\n- [About Us](https:\/\/www.muscleandstrength.com\/about)\n- [Rewards Program](https:\/\/www.muscleandstrength.com\/store\/rewards)\n- [Careers](https:\/\/www.muscleandstrength.com\/careers)\n\n###### Work With Us\n- [Contribute to M\\&S](https:\/\/www.muscleandstrength.com\/writers)\n- [Affiliate Program](https:\/\/www.muscleandstrength.com\/store\/affiliate-program)\n\n© 2006-2026, Muscle & Strength, LLC.  1180 First Street South Ext, Columbia, SC, 29209.  Phone: 1-800-537-9910\n\n[Terms of Use](https:\/\/www.iubenda.com\/terms-and-conditions\/27031375) - [Privacy Policy](https:\/\/www.iubenda.com\/privacy-policy\/27031375 \"Privacy Policy\") - [Cookie Policy](https:\/\/www.iubenda.com\/privacy-policy\/27031375\/cookie-policy \"Cookie Policy\") - [Accessibility Statement](https:\/\/www.muscleandstrength.com\/accessibility-statement \"Accessibility Statement\")\n\n![Muscle & Strength](https:\/\/cdn.muscleandstrength.com\/sites\/all\/themes\/mnsnew\/images\/brettandmeganfooter.png)\n\n×\n\n![Accessibility Widget](https:\/\/cdn.userway.org\/widgetapp\/images\/body_wh.svg)","attrs_readable_markdown":"Here’s the situation. You had to work late, you’re rushing to get out the door and into the car. Traffic is busier than usual and time is running out. You look at the clock and realize there is no way that you’re making it to the gym before it closes. Well, no workout for you today.\n\nPeople that are truly dedicated to this wonderful thing we call fitness know that a gym isn’t required to get a great session in. As a matter of fact, the only thing you really need is something that you have with you at all times, your body.\n\nThat body is all that is required for this workout. Your body will be the tool to help you get your body right. This 20-minute workout will help you [burn calories](https:\/\/www.muscleandstrength.com\/articles\/losing-body-fat-and-cutting-without-losing-muscle.html), increase endurance, improve athleticism, and even challenge you mentally. The result will be changes in the way your body looks and feels.\n\n**Recommended: Need help losing fat? [Take our Free Fat Loss Course](https:\/\/www.muscleandstrength.com\/flcourse)**\n\n## The Overall Premise\nUse this program three or four times a week over the next six weeks as a way to help you get a great cardio session in. It can be performed after your weight training work is done or as a stand-alone workout. This is a versatile program, so plug it in where you feel it would serve you best. It also serves as a great addition to our [6 Week Summer Workout Challenge](https:\/\/www.muscleandstrength.com\/workouts\/6-week-summer-workout-challenge).\n\nThe philosophy of this routine is [High-Intensity Interval Training (HIIT)](https:\/\/www.muscleandstrength.com\/workouts\/best-hiit-workouts). HIIT workouts allow you to get a lot of work done without a major time commitment. You alternate periods of all-out effort (high intensity) with periods of rest and recovery. Since the body will not be prepared for the frequent changes in intensity level, the chances of adaptation are decreased. This will result in changes in [heart rate](https:\/\/www.muscleandstrength.com\/articles\/understanding-heart-rate-variability), body temperature, and breathing patterns. In other words, you’re going to be exhausted. The long-term result? A leaner, stronger, and overall better body.\n\n## The Workout\nThe only things you will need for this are space and a clock or watch. It can be done inside or outside, depending on your preference. There are nine bodyweight exercises you will perform in this one circuit or giant set. Count reps, don’t count reps, that is up to you. Just make sure you keep your eye on the clock because the time is the number that matters.\n\nYou will begin doing this program by alternating 40 seconds of work with 20 seconds of “rest”. As you know, that comes out to one minute. That 20 second time period is meant for you to take deep breaths, transition to the next movement, and get yourself mentally ready to go.\n\nAs the workouts pass, you will likely notice that it takes a little less effort to complete the workout. At this point, you need to [challenge yourself](https:\/\/www.muscleandstrength.com\/articles\/7-ways-make-your-home-gym-workouts-more-challenging). So you’ll add five seconds of work time and take away five seconds of rest time. Make it a goal to do this two weeks after you start the program. Once the 45\/15 splits become easier, you will add five more seconds of work and subtract five seconds of rest. Here is how those minutes of work will look over the course of the next six weeks.\n\n- **Weeks 1 and 2** – 40 seconds of work, 20 seconds of rest\n- **Weeks 3 and 4** – 45 seconds of work, 15 seconds of rest\n- **Weeks 5 and 6** – 50 seconds of work, 10 seconds of rest\n\nYou will notice that there are nine exercises. At the end of the ninth exercise, you get a one-minute break. After that minute, you flip the script and perform the exercises the opposite way. Start with the last exercise and work your way back up to the top of the list.\n\n**Related: [The Best HIIT Routines for Cardio Equipment](https:\/\/www.muscleandstrength.com\/articles\/best-hiit-routines-gym-equipment)**\n\n![Man doing push ups on a yoga mat in gym.](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/2021\/07\/man-pushup-gym.jpg)\n\n## The Exercises\n### Forward Lunge\nFor the [forward lunge](https:\/\/www.muscleandstrength.com\/exercises\/bodyweight-lunge.html), place the hands on the hips and stand tall. Lunge forward with the left foot as far as you can or until the knee touches the floor. Return to the starting position. Repeat with the right foot. Continue until the time expires.\n\n### Bodyweight Squat\nFor the [bodyweight squat](https:\/\/www.muscleandstrength.com\/exercises\/bodyweight-squat.html), stand tall with hands on the top of your head. Keep your feet shoulder-width apart. Squat down as far as you can or until the hips are lower than the knees. Return to the standing position. Continue until time expires.\n\n### Mountain Climber\nFor the [mountain climber](https:\/\/www.muscleandstrength.com\/exercises\/rotating-mountain-climber), get into a pushup position with arms locked out. Bring your left knee in as quickly as you can. When you push the left leg back, bring in the right knee. This should be similar to a running-in-place motion. Repeat by continuing to alternate legs until time expires.\n\n### Running in Place\nI don’t think you need instructions on running in place, do you? Good. Let’s move on.\n\n### Burpees\nDrop down into a squat position. Place the hands on the floor. Kick the legs back behind you so that you end up in a push-up position. Perform a pushup. Bring the knees back in. Return to the standing position and jump in one motion. Repeat until time expires.\n\n### High Kick\nStand straight and tall. Kick up in front of you as high as you can. When your foot comes down, reset yourself and repeat with the opposite foot. Repeat until time expires.\n\n### Hand Chest Press and Row\nStand straight and tall. Straighten your arms out in front of you. Make fists with your hands and perform a rowing motion. Pretend you have a lot of weight in your hands. Squeeze the muscles in your back when you reach the end of the row. Open the hands up, and perform a press like you’re pushing something heavy away from you. Squeeze the chest hard when your arms are locked out. Repeat until time expires.\n\n### Sit-Up\nFor the [sit-up,](https:\/\/www.muscleandstrength.com\/exercises\/sit-up.html) lie on the floor with legs bent and feet flat. Place the hands behind the head, but don’t clasp them together. Keep elbows flared out. Using the abs, sit up as high as you can until you feel the abs contract hard. Lower yourself back down under control to the starting position. Repeat until time expires.\n\n### Bicycles\nFor the [abdominal bicycles](https:\/\/www.muscleandstrength.com\/exercises\/abdominal-air-bike.html), stay in the same position you were for the sit-ups. Lift your legs up so they are bent at a 90-degree angle. Bring the left knee in and sit up while bringing in your right elbow. Go back to the starting position, and repeat with the opposite knee and elbow. Continue until time expires.\n\n![Man doing bodyweight squat in gym.](https:\/\/cdn.muscleandstrength.com\/sites\/default\/files\/images\/2021\/07\/man-bodyweight-squat.jpg)\n\nPerform this cycle twice, but do the exercises in the reverse order the second time.\n\n| Exercise | Time | Rest |\n|---|---|---|\n| [Forward Lunge](https:\/\/www.muscleandstrength.com\/exercises\/bodyweight-lunge.html) | 40-50 sec | 10-20 sec |\n| [Bodyweight Squat](https:\/\/www.muscleandstrength.com\/exercises\/bodyweight-squat.html) | 40-50 sec | 10-20 sec |\n| [Mountain Climber](https:\/\/www.muscleandstrength.com\/exercises\/rotating-mountain-climber) | 40-50 sec | 10-20 sec |\n| Running in Place | 40-50 sec | 10-20 sec |\n| Burpees | 40-50 sec | 10-20 sec |\n| High Kick | 40-50 sec | 10-20 sec |\n| Hand Chest Press and Row | 40-50 sec | 10-20 sec |\n| [Sit Up](https:\/\/www.muscleandstrength.com\/exercises\/sit-up.html) | 40-50 sec | 10-20 sec |\n| [Bicycles](https:\/\/www.muscleandstrength.com\/exercises\/abdominal-air-bike.html) | 40-50 sec | 1 minute |\n### Modifications & Progressions\nNo one is going to be expected to go into this workout as if they are world-class athletes. Some of you may be [beginners](https:\/\/www.muscleandstrength.com\/workouts\/start-from-scratch-beginner-workout), and as a result, these exercises may be challenging. That is perfectly fine. If you can’t go down all the way for a lunge, go down as far as you can or use chairs to help you return to the standing position. If you can’t kick as high as you’d like to, kick as high as you can. The [goal](https:\/\/www.muscleandstrength.com\/articles\/setting-goals) is to get better, right? Let this program serve as the way to help you get better. The only aspect of this that you need to be firm on is the work time. Don’t do less than 40 seconds of work and give yourself no more than 20 seconds of rest.\n\nNow let’s discuss the opposite extreme. You may find that these exercises aren’t that difficult, even after going up to 50 seconds of work. Throw on a weighted vest to add extra resistance if you want to make these movements more challenging. You can also substitute new exercises if you like. The [M\\&S Exercise Video Database](https:\/\/www.muscleandstrength.com\/exercises) has a lot of great movements for you to plug so you can add more variety and challenge yourself in new ways. Both of these strategies will keep the workout fresh and motivating, which is all you need to keep seeing positive results.","meta_canonical":null}

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URL	https://www.muscleandstrength.com/workouts/20-minute-hiit-workout
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Meta Title	20 Minute HIIT Workout You Can Do Anywhere \| Muscle & Strength
Meta Description	This 20-minute workout will help you burn calories, increase endurance, improve athleticism, and even challenge you mentally. All you need is just your bodyweight!
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Boilerpipe Text	Here’s the situation. You had to work late, you’re rushing to get out the door and into the car. Traffic is busier than usual and time is running out. You look at the clock and realize there is no way that you’re making it to the gym before it closes. Well, no workout for you today. People that are truly dedicated to this wonderful thing we call fitness know that a gym isn’t required to get a great session in. As a matter of fact, the only thing you really need is something that you have with you at all times, your body. That body is all that is required for this workout. Your body will be the tool to help you get your body right. This 20-minute workout will help you burn calories , increase endurance, improve athleticism, and even challenge you mentally. The result will be changes in the way your body looks and feels. Recommended: Need help losing fat? Take our Free Fat Loss Course The Overall Premise Use this program three or four times a week over the next six weeks as a way to help you get a great cardio session in. It can be performed after your weight training work is done or as a stand-alone workout. This is a versatile program, so plug it in where you feel it would serve you best. It also serves as a great addition to our 6 Week Summer Workout Challenge . The philosophy of this routine is High-Intensity Interval Training (HIIT) . HIIT workouts allow you to get a lot of work done without a major time commitment. You alternate periods of all-out effort (high intensity) with periods of rest and recovery. Since the body will not be prepared for the frequent changes in intensity level, the chances of adaptation are decreased. This will result in changes in heart rate , body temperature, and breathing patterns. In other words, you’re going to be exhausted. The long-term result? A leaner, stronger, and overall better body. The Workout The only things you will need for this are space and a clock or watch. It can be done inside or outside, depending on your preference. There are nine bodyweight exercises you will perform in this one circuit or giant set. Count reps, don’t count reps, that is up to you. Just make sure you keep your eye on the clock because the time is the number that matters. You will begin doing this program by alternating 40 seconds of work with 20 seconds of “rest”. As you know, that comes out to one minute. That 20 second time period is meant for you to take deep breaths, transition to the next movement, and get yourself mentally ready to go. As the workouts pass, you will likely notice that it takes a little less effort to complete the workout. At this point, you need to challenge yourself . So you’ll add five seconds of work time and take away five seconds of rest time. Make it a goal to do this two weeks after you start the program. Once the 45/15 splits become easier, you will add five more seconds of work and subtract five seconds of rest. Here is how those minutes of work will look over the course of the next six weeks. Weeks 1 and 2 – 40 seconds of work, 20 seconds of rest Weeks 3 and 4 – 45 seconds of work, 15 seconds of rest Weeks 5 and 6 – 50 seconds of work, 10 seconds of rest You will notice that there are nine exercises. At the end of the ninth exercise, you get a one-minute break. After that minute, you flip the script and perform the exercises the opposite way. Start with the last exercise and work your way back up to the top of the list. Related: The Best HIIT Routines for Cardio Equipment The Exercises Forward Lunge For the forward lunge , place the hands on the hips and stand tall. Lunge forward with the left foot as far as you can or until the knee touches the floor. Return to the starting position. Repeat with the right foot. Continue until the time expires. Bodyweight Squat For the bodyweight squat , stand tall with hands on the top of your head. Keep your feet shoulder-width apart. Squat down as far as you can or until the hips are lower than the knees. Return to the standing position. Continue until time expires. Mountain Climber For the mountain climber , get into a pushup position with arms locked out. Bring your left knee in as quickly as you can. When you push the left leg back, bring in the right knee. This should be similar to a running-in-place motion. Repeat by continuing to alternate legs until time expires. Running in Place I don’t think you need instructions on running in place, do you? Good. Let’s move on. Burpees Drop down into a squat position. Place the hands on the floor. Kick the legs back behind you so that you end up in a push-up position. Perform a pushup. Bring the knees back in. Return to the standing position and jump in one motion. Repeat until time expires. High Kick Stand straight and tall. Kick up in front of you as high as you can. When your foot comes down, reset yourself and repeat with the opposite foot. Repeat until time expires. Hand Chest Press and Row Stand straight and tall. Straighten your arms out in front of you. Make fists with your hands and perform a rowing motion. Pretend you have a lot of weight in your hands. Squeeze the muscles in your back when you reach the end of the row. Open the hands up, and perform a press like you’re pushing something heavy away from you. Squeeze the chest hard when your arms are locked out. Repeat until time expires. Sit-Up For the sit-up, lie on the floor with legs bent and feet flat. Place the hands behind the head, but don’t clasp them together. Keep elbows flared out. Using the abs, sit up as high as you can until you feel the abs contract hard. Lower yourself back down under control to the starting position. Repeat until time expires. Bicycles For the abdominal bicycles , stay in the same position you were for the sit-ups. Lift your legs up so they are bent at a 90-degree angle. Bring the left knee in and sit up while bringing in your right elbow. Go back to the starting position, and repeat with the opposite knee and elbow. Continue until time expires. Perform this cycle twice, but do the exercises in the reverse order the second time. Exercise Time Rest Forward Lunge 40-50 sec 10-20 sec Bodyweight Squat 40-50 sec 10-20 sec Mountain Climber 40-50 sec 10-20 sec Running in Place 40-50 sec 10-20 sec Burpees 40-50 sec 10-20 sec High Kick 40-50 sec 10-20 sec Hand Chest Press and Row 40-50 sec 10-20 sec Sit Up 40-50 sec 10-20 sec Bicycles 40-50 sec 1 minute Modifications & Progressions No one is going to be expected to go into this workout as if they are world-class athletes. Some of you may be beginners , and as a result, these exercises may be challenging. That is perfectly fine. If you can’t go down all the way for a lunge, go down as far as you can or use chairs to help you return to the standing position. If you can’t kick as high as you’d like to, kick as high as you can. The goal is to get better, right? Let this program serve as the way to help you get better. The only aspect of this that you need to be firm on is the work time. Don’t do less than 40 seconds of work and give yourself no more than 20 seconds of rest. Now let’s discuss the opposite extreme. You may find that these exercises aren’t that difficult, even after going up to 50 seconds of work. Throw on a weighted vest to add extra resistance if you want to make these movements more challenging. You can also substitute new exercises if you like. The M&S Exercise Video Database has a lot of great movements for you to plug so you can add more variety and challenge yourself in new ways. Both of these strategies will keep the workout fresh and motivating, which is all you need to keep seeing positive results.
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All you need is just your bodyweight\! ##### Workout Summary - Main Goal Lose Fat - Workout Type Full Body - Training Level Beginner - Program Duration6 weeks - Days Per Week 2 - Time Per Workout20 minutes - Equipment Required Bodyweight - Target Gender Male & Female - Recommended Supps [Whey Protein](https://www.muscleandstrength.com/store/category/protein/whey-protein.html) [Multivitamin](https://www.muscleandstrength.com/store/category/vitamins-minerals/multivitamins.html) [Fish Oil](https://www.muscleandstrength.com/store/category/fish-oil.html) [Fat Burner (optional)](https://www.muscleandstrength.com/store/category/fat-loss.html) - Workout PDF [Download Workout](https://www.muscleandstrength.com/sites/default/files/workouts/20minutehiitworkoutyoucandoanywhere_0.pdf) ## Workout Description Here’s the situation. You had to work late, you’re rushing to get out the door and into the car. Traffic is busier than usual and time is running out. You look at the clock and realize there is no way that you’re making it to the gym before it closes. Well, no workout for you today. People that are truly dedicated to this wonderful thing we call fitness know that a gym isn’t required to get a great session in. As a matter of fact, the only thing you really need is something that you have with you at all times, your body. That body is all that is required for this workout. Your body will be the tool to help you get your body right. This 20-minute workout will help you [burn calories](https://www.muscleandstrength.com/articles/losing-body-fat-and-cutting-without-losing-muscle.html), increase endurance, improve athleticism, and even challenge you mentally. The result will be changes in the way your body looks and feels. Recommended: Need help losing fat? [Take our Free Fat Loss Course](https://www.muscleandstrength.com/flcourse) ## The Overall Premise Use this program three or four times a week over the next six weeks as a way to help you get a great cardio session in. It can be performed after your weight training work is done or as a stand-alone workout. This is a versatile program, so plug it in where you feel it would serve you best. It also serves as a great addition to our [6 Week Summer Workout Challenge](https://www.muscleandstrength.com/workouts/6-week-summer-workout-challenge). The philosophy of this routine is [High-Intensity Interval Training (HIIT)](https://www.muscleandstrength.com/workouts/best-hiit-workouts). HIIT workouts allow you to get a lot of work done without a major time commitment. You alternate periods of all-out effort (high intensity) with periods of rest and recovery. Since the body will not be prepared for the frequent changes in intensity level, the chances of adaptation are decreased. This will result in changes in [heart rate](https://www.muscleandstrength.com/articles/understanding-heart-rate-variability), body temperature, and breathing patterns. In other words, you’re going to be exhausted. The long-term result? A leaner, stronger, and overall better body. ## The Workout The only things you will need for this are space and a clock or watch. It can be done inside or outside, depending on your preference. There are nine bodyweight exercises you will perform in this one circuit or giant set. Count reps, don’t count reps, that is up to you. Just make sure you keep your eye on the clock because the time is the number that matters. You will begin doing this program by alternating 40 seconds of work with 20 seconds of “rest”. As you know, that comes out to one minute. That 20 second time period is meant for you to take deep breaths, transition to the next movement, and get yourself mentally ready to go. As the workouts pass, you will likely notice that it takes a little less effort to complete the workout. At this point, you need to [challenge yourself](https://www.muscleandstrength.com/articles/7-ways-make-your-home-gym-workouts-more-challenging). So you’ll add five seconds of work time and take away five seconds of rest time. Make it a goal to do this two weeks after you start the program. Once the 45/15 splits become easier, you will add five more seconds of work and subtract five seconds of rest. Here is how those minutes of work will look over the course of the next six weeks. - Weeks 1 and 2 – 40 seconds of work, 20 seconds of rest - Weeks 3 and 4 – 45 seconds of work, 15 seconds of rest - Weeks 5 and 6 – 50 seconds of work, 10 seconds of rest You will notice that there are nine exercises. At the end of the ninth exercise, you get a one-minute break. After that minute, you flip the script and perform the exercises the opposite way. Start with the last exercise and work your way back up to the top of the list. Related: [The Best HIIT Routines for Cardio Equipment](https://www.muscleandstrength.com/articles/best-hiit-routines-gym-equipment) ![Man doing push ups on a yoga mat in gym.](https://cdn.muscleandstrength.com/sites/default/files/images/2021/07/man-pushup-gym.jpg) ## The Exercises ### Forward Lunge For the [forward lunge](https://www.muscleandstrength.com/exercises/bodyweight-lunge.html), place the hands on the hips and stand tall. Lunge forward with the left foot as far as you can or until the knee touches the floor. Return to the starting position. Repeat with the right foot. Continue until the time expires. ### Bodyweight Squat For the [bodyweight squat](https://www.muscleandstrength.com/exercises/bodyweight-squat.html), stand tall with hands on the top of your head. Keep your feet shoulder-width apart. Squat down as far as you can or until the hips are lower than the knees. Return to the standing position. Continue until time expires. ### Mountain Climber For the [mountain climber](https://www.muscleandstrength.com/exercises/rotating-mountain-climber), get into a pushup position with arms locked out. Bring your left knee in as quickly as you can. When you push the left leg back, bring in the right knee. This should be similar to a running-in-place motion. Repeat by continuing to alternate legs until time expires. ### Running in Place I don’t think you need instructions on running in place, do you? Good. Let’s move on. ### Burpees Drop down into a squat position. Place the hands on the floor. Kick the legs back behind you so that you end up in a push-up position. Perform a pushup. Bring the knees back in. Return to the standing position and jump in one motion. Repeat until time expires. ### High Kick Stand straight and tall. Kick up in front of you as high as you can. When your foot comes down, reset yourself and repeat with the opposite foot. Repeat until time expires. ### Hand Chest Press and Row Stand straight and tall. Straighten your arms out in front of you. Make fists with your hands and perform a rowing motion. Pretend you have a lot of weight in your hands. Squeeze the muscles in your back when you reach the end of the row. Open the hands up, and perform a press like you’re pushing something heavy away from you. Squeeze the chest hard when your arms are locked out. Repeat until time expires. ### Sit-Up For the [sit-up,](https://www.muscleandstrength.com/exercises/sit-up.html) lie on the floor with legs bent and feet flat. Place the hands behind the head, but don’t clasp them together. Keep elbows flared out. Using the abs, sit up as high as you can until you feel the abs contract hard. Lower yourself back down under control to the starting position. Repeat until time expires. ### Bicycles For the [abdominal bicycles](https://www.muscleandstrength.com/exercises/abdominal-air-bike.html), stay in the same position you were for the sit-ups. Lift your legs up so they are bent at a 90-degree angle. Bring the left knee in and sit up while bringing in your right elbow. Go back to the starting position, and repeat with the opposite knee and elbow. Continue until time expires. ![Man doing bodyweight squat in gym.](https://cdn.muscleandstrength.com/sites/default/files/images/2021/07/man-bodyweight-squat.jpg) ## 20 Minute HIIT Workout Perform this cycle twice, but do the exercises in the reverse order the second time. \| Exercise \| Time \| Rest \| \|---\|---\|---\| \| [Forward Lunge](https://www.muscleandstrength.com/exercises/bodyweight-lunge.html) \| 40-50 sec \| 10-20 sec \| \| [Bodyweight Squat](https://www.muscleandstrength.com/exercises/bodyweight-squat.html) \| 40-50 sec \| 10-20 sec \| \| [Mountain Climber](https://www.muscleandstrength.com/exercises/rotating-mountain-climber) \| 40-50 sec \| 10-20 sec \| \| Running in Place \| 40-50 sec \| 10-20 sec \| \| Burpees \| 40-50 sec \| 10-20 sec \| \| High Kick \| 40-50 sec \| 10-20 sec \| \| Hand Chest Press and Row \| 40-50 sec \| 10-20 sec \| \| [Sit Up](https://www.muscleandstrength.com/exercises/sit-up.html) \| 40-50 sec \| 10-20 sec \| \| [Bicycles](https://www.muscleandstrength.com/exercises/abdominal-air-bike.html) \| 40-50 sec \| 1 minute \| ### Modifications & Progressions No one is going to be expected to go into this workout as if they are world-class athletes. Some of you may be [beginners](https://www.muscleandstrength.com/workouts/start-from-scratch-beginner-workout), and as a result, these exercises may be challenging. That is perfectly fine. If you can’t go down all the way for a lunge, go down as far as you can or use chairs to help you return to the standing position. If you can’t kick as high as you’d like to, kick as high as you can. The [goal](https://www.muscleandstrength.com/articles/setting-goals) is to get better, right? Let this program serve as the way to help you get better. The only aspect of this that you need to be firm on is the work time. Don’t do less than 40 seconds of work and give yourself no more than 20 seconds of rest. Now let’s discuss the opposite extreme. You may find that these exercises aren’t that difficult, even after going up to 50 seconds of work. Throw on a weighted vest to add extra resistance if you want to make these movements more challenging. You can also substitute new exercises if you like. The [M\&S Exercise Video Database](https://www.muscleandstrength.com/exercises) has a lot of great movements for you to plug so you can add more variety and challenge yourself in new ways. Both of these strategies will keep the workout fresh and motivating, which is all you need to keep seeing positive results. [Print]() [Share on Facebook](https://www.facebook.com/dialog/share?app_id=996482017869279&display=popup&href=https://www.muscleandstrength.com/workouts/20-minute-hiit-workout&redirect_uri=https://www.muscleandstrength.com/workouts/20-minute-hiit-workout) [Share by Email](mailto:?subject=20%20Minute%20HIIT%20Workout%20You%20Can%20Do%20Anywhere%20%7C%20Muscle%20%26%20Strength&body=https://www.muscleandstrength.com/workouts/20-minute-hiit-workout) [Share on WhatsApp](https://www.addtoany.com/add_to/whatsapp?linkurl=https://www.muscleandstrength.com/workouts/20-minute-hiit-workout) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https://www.muscleandstrength.com/workouts/20-minute-hiit-workout&media=https://cdn.muscleandstrength.com/sites/default/files/20_minute_hiit_-_1200x630.jpg&description=20%20Minute%20HIIT%20Workout%20You%20Can%20Do%20Anywhere%20\|%20Muscle%20&%20Strength) [Share on X](https://www.addtoany.com/add_to/x?linkurl=https://www.muscleandstrength.com/workouts/20-minute-hiit-workout) [Share on Messenger](https://www.addtoany.com/add_to/facebook_messenger?linkurl=https://www.muscleandstrength.com/workouts/20-minute-hiit-workout) Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. ![Roger “Rock” Lockridge, Senior Writer](https://cdn.muscleandstrength.com/sites/default/files/styles/300x300/public/field/image/author-square-image/rocklock.jpg?itok=iKgKtsC8) ##### [Roger “Rock” Lockridge, Senior Writer](https://www.muscleandstrength.com/authors/roger-lockridge) Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites. ##### 20 Comments [Post Comment]() Mohammad Karam Posted on: Tue, 01/13/2026 - 05:06 Hi there, How can I make an advance program? Thank you. - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1610554) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1610554) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Tue, 01/13/2026 - 08:56 Hi, you can either wear a vest while doing it, or you can pair the exercises up and do supersets before taking the brief rest. If you go with the vest, go with a light one to start with so you can adjust to the extra weight. - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1610574) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1610574) Mario Posted on: Wed, 03/26/2025 - 00:35 Can you do this 5 days a week (Mon to Fri) if you're not doing any other program? - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1596608) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1596608) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Mon, 03/31/2025 - 09:43 Hi Mario, it depends on how much experience you have. If you are new to training or not training very long, then it would not be wise to jump into a schedule like that. If you have serious experience with training, then you could do that, but your success would depend on your goals. If endurance is all you are after, it could work. If you are wanting to build muscle or get sculpted, then you would need weight training as well. - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1596706) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1596706) cat Posted on: Sun, 05/12/2024 - 13:26 hey i have acute asthma, is this workout recomendable?? - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1578090) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1578090) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Thu, 05/23/2024 - 08:47 Hi Cat, I wish I didn't have to use this answer, but you need to talk to your physician. You could potentially pace yourself while you take the workout on, but your doctor knows your health better than we do, and that would be the best advice we can offer. - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1578841) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1578841) Avi Posted on: Tue, 11/28/2023 - 00:18 I'm having a knee injury (medial meniscus tear to be specific). Would you recommend lunges and squats for me ? If not, any alternatives, if you could please suggest.? - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1570599) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1570599) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Thu, 11/30/2023 - 20:30 I do not recommend lunges and squats, and suggest you talk to your doctor about what you can do. The severity of the tear and if you have other knee issues could determine what you're able to do. - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1570775) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1570775) Dhanapal M Posted on: Sat, 09/09/2023 - 08:42 How to do Hand Chest Press and Row? - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1567144) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1567144) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Sun, 09/24/2023 - 19:42 Instructions are literally in the article. - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1568198) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1568198) Zoë Posted on: Wed, 04/26/2023 - 23:22 I love that you have some workout plans what you are able to do at home with no equipment. I was wondering if there were more by any chance? - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1559933) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1559933) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Wed, 05/03/2023 - 16:29 This might help you find that next workout plan you're looking for. If not, let me know and I will see what I can find here. [https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...](https://www.muscleandstrength.com/articles/how-to-choose-your-next-training-program) - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1560210) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1560210) Sara Posted on: Sat, 03/04/2023 - 09:12 Is there an alternative for lunges? - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1557844) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1557844) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Tue, 03/14/2023 - 09:49 Why do you need the alternative, Sara? I don't want to make a recommendation that would bother an injury if you're trying to train around one. - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1558357) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1558357) Kiana Posted on: Sun, 02/19/2023 - 13:59 Hello, is there an alternative exercise that you would suggest to replace sit-ups? (I can't really do sit-ups since PE lessons in primary school) - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1556985) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1556985) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Sun, 02/26/2023 - 10:58 Are you training in a gym or at home, Kiana? - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1557533) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1557533) Ryan Posted on: Sun, 01/29/2023 - 16:19 hand chest press and row, i dont know this one. has no link to video. need help - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1555811) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1555811) ![M\&S Team Badge](https://cdn.muscleandstrength.com/sites/all/themes/mnsnew/images/mns-team-badge.jpg) Roger Posted on: Tue, 01/31/2023 - 20:45 Take your hands and hold them to shoulder height close to your body. Slowly push them forward and pretend your pressing weight. Contract your chest while doing this. Once your arms and your chest is flexed, slowly pull the elbows back as if you're doing a row. Squeeze your back as hard as you can once your elbows are back. This is called dynamic resistance. You have no real resistance, but you are making your muscles work as if you do. Hope this helps\! - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1555944) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1555944) Ed Posted on: Wed, 12/21/2022 - 09:55 Gotta try this, thanks - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1552650) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1552650) Cody Posted on: Sat, 11/05/2022 - 01:55 This workout is working for me and giving me incredible endorphin rushes. thx!!!\! - [Reply](https://www.muscleandstrength.com/comment/reply/50283/1551276) - [reply](https://www.muscleandstrength.com/comment/reply/50283/1551276) Close Form #### Free Workouts & Advice We send you the latest workouts, videos, expert guides and deals. ###### Customer Service - [Help Center](https://support.muscleandstrength.com/) - [Track Your Order](https://support.muscleandstrength.com/hc/en-us/articles/4410315657367) - [Account Login](https://www.muscleandstrength.com/store/customer/account/login) - [Returns & Exchanges](https://support.muscleandstrength.com/hc/en-us/articles/4409534729879-Returns-Exchanges-Policy) - [Contact Us](https://support.muscleandstrength.com/hc/en-us/requests/new) ###### Follow - [Subscribe to us on Youtube](http://www.youtube.com/muscleandstrength) - [Follow us on Instagram](http://instagram.com/muscleandstrength) - [Follow us on Pinterest](http://pinterest.com/musclestrength/) - [Follow us on TikTok](http://www.tiktok.com/@muscleandstrength) - [Like us on Facebook](http://www.facebook.com/muscleandstrength) - [Follow us on Twitter](http://www.twitter.com/Muscle_Strength) ###### About - [About Us](https://www.muscleandstrength.com/about) - [Rewards Program](https://www.muscleandstrength.com/store/rewards) - [Careers](https://www.muscleandstrength.com/careers) ###### Work With Us - [Contribute to M\&S](https://www.muscleandstrength.com/writers) - [Affiliate Program](https://www.muscleandstrength.com/store/affiliate-program) © 2006-2026, Muscle & Strength, LLC. 1180 First Street South Ext, Columbia, SC, 29209. 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Readable Markdown	Here’s the situation. You had to work late, you’re rushing to get out the door and into the car. Traffic is busier than usual and time is running out. You look at the clock and realize there is no way that you’re making it to the gym before it closes. Well, no workout for you today. People that are truly dedicated to this wonderful thing we call fitness know that a gym isn’t required to get a great session in. As a matter of fact, the only thing you really need is something that you have with you at all times, your body. That body is all that is required for this workout. Your body will be the tool to help you get your body right. This 20-minute workout will help you [burn calories](https://www.muscleandstrength.com/articles/losing-body-fat-and-cutting-without-losing-muscle.html), increase endurance, improve athleticism, and even challenge you mentally. The result will be changes in the way your body looks and feels. Recommended: Need help losing fat? [Take our Free Fat Loss Course](https://www.muscleandstrength.com/flcourse) ## The Overall Premise Use this program three or four times a week over the next six weeks as a way to help you get a great cardio session in. It can be performed after your weight training work is done or as a stand-alone workout. This is a versatile program, so plug it in where you feel it would serve you best. It also serves as a great addition to our [6 Week Summer Workout Challenge](https://www.muscleandstrength.com/workouts/6-week-summer-workout-challenge). The philosophy of this routine is [High-Intensity Interval Training (HIIT)](https://www.muscleandstrength.com/workouts/best-hiit-workouts). HIIT workouts allow you to get a lot of work done without a major time commitment. You alternate periods of all-out effort (high intensity) with periods of rest and recovery. Since the body will not be prepared for the frequent changes in intensity level, the chances of adaptation are decreased. This will result in changes in [heart rate](https://www.muscleandstrength.com/articles/understanding-heart-rate-variability), body temperature, and breathing patterns. In other words, you’re going to be exhausted. The long-term result? A leaner, stronger, and overall better body. ## The Workout The only things you will need for this are space and a clock or watch. It can be done inside or outside, depending on your preference. There are nine bodyweight exercises you will perform in this one circuit or giant set. Count reps, don’t count reps, that is up to you. Just make sure you keep your eye on the clock because the time is the number that matters. You will begin doing this program by alternating 40 seconds of work with 20 seconds of “rest”. As you know, that comes out to one minute. That 20 second time period is meant for you to take deep breaths, transition to the next movement, and get yourself mentally ready to go. As the workouts pass, you will likely notice that it takes a little less effort to complete the workout. At this point, you need to [challenge yourself](https://www.muscleandstrength.com/articles/7-ways-make-your-home-gym-workouts-more-challenging). So you’ll add five seconds of work time and take away five seconds of rest time. Make it a goal to do this two weeks after you start the program. Once the 45/15 splits become easier, you will add five more seconds of work and subtract five seconds of rest. Here is how those minutes of work will look over the course of the next six weeks. - Weeks 1 and 2 – 40 seconds of work, 20 seconds of rest - Weeks 3 and 4 – 45 seconds of work, 15 seconds of rest - Weeks 5 and 6 – 50 seconds of work, 10 seconds of rest You will notice that there are nine exercises. At the end of the ninth exercise, you get a one-minute break. After that minute, you flip the script and perform the exercises the opposite way. Start with the last exercise and work your way back up to the top of the list. Related: [The Best HIIT Routines for Cardio Equipment](https://www.muscleandstrength.com/articles/best-hiit-routines-gym-equipment) ![Man doing push ups on a yoga mat in gym.](https://cdn.muscleandstrength.com/sites/default/files/images/2021/07/man-pushup-gym.jpg) ## The Exercises ### Forward Lunge For the [forward lunge](https://www.muscleandstrength.com/exercises/bodyweight-lunge.html), place the hands on the hips and stand tall. Lunge forward with the left foot as far as you can or until the knee touches the floor. Return to the starting position. Repeat with the right foot. Continue until the time expires. ### Bodyweight Squat For the [bodyweight squat](https://www.muscleandstrength.com/exercises/bodyweight-squat.html), stand tall with hands on the top of your head. Keep your feet shoulder-width apart. Squat down as far as you can or until the hips are lower than the knees. Return to the standing position. Continue until time expires. ### Mountain Climber For the [mountain climber](https://www.muscleandstrength.com/exercises/rotating-mountain-climber), get into a pushup position with arms locked out. Bring your left knee in as quickly as you can. When you push the left leg back, bring in the right knee. This should be similar to a running-in-place motion. Repeat by continuing to alternate legs until time expires. ### Running in Place I don’t think you need instructions on running in place, do you? Good. Let’s move on. ### Burpees Drop down into a squat position. Place the hands on the floor. Kick the legs back behind you so that you end up in a push-up position. Perform a pushup. Bring the knees back in. Return to the standing position and jump in one motion. Repeat until time expires. ### High Kick Stand straight and tall. Kick up in front of you as high as you can. When your foot comes down, reset yourself and repeat with the opposite foot. Repeat until time expires. ### Hand Chest Press and Row Stand straight and tall. Straighten your arms out in front of you. Make fists with your hands and perform a rowing motion. Pretend you have a lot of weight in your hands. Squeeze the muscles in your back when you reach the end of the row. Open the hands up, and perform a press like you’re pushing something heavy away from you. Squeeze the chest hard when your arms are locked out. Repeat until time expires. ### Sit-Up For the [sit-up,](https://www.muscleandstrength.com/exercises/sit-up.html) lie on the floor with legs bent and feet flat. Place the hands behind the head, but don’t clasp them together. Keep elbows flared out. Using the abs, sit up as high as you can until you feel the abs contract hard. Lower yourself back down under control to the starting position. Repeat until time expires. ### Bicycles For the [abdominal bicycles](https://www.muscleandstrength.com/exercises/abdominal-air-bike.html), stay in the same position you were for the sit-ups. Lift your legs up so they are bent at a 90-degree angle. Bring the left knee in and sit up while bringing in your right elbow. Go back to the starting position, and repeat with the opposite knee and elbow. Continue until time expires. ![Man doing bodyweight squat in gym.](https://cdn.muscleandstrength.com/sites/default/files/images/2021/07/man-bodyweight-squat.jpg) Perform this cycle twice, but do the exercises in the reverse order the second time. \| Exercise \| Time \| Rest \| \|---\|---\|---\| \| [Forward Lunge](https://www.muscleandstrength.com/exercises/bodyweight-lunge.html) \| 40-50 sec \| 10-20 sec \| \| [Bodyweight Squat](https://www.muscleandstrength.com/exercises/bodyweight-squat.html) \| 40-50 sec \| 10-20 sec \| \| [Mountain Climber](https://www.muscleandstrength.com/exercises/rotating-mountain-climber) \| 40-50 sec \| 10-20 sec \| \| Running in Place \| 40-50 sec \| 10-20 sec \| \| Burpees \| 40-50 sec \| 10-20 sec \| \| High Kick \| 40-50 sec \| 10-20 sec \| \| Hand Chest Press and Row \| 40-50 sec \| 10-20 sec \| \| [Sit Up](https://www.muscleandstrength.com/exercises/sit-up.html) \| 40-50 sec \| 10-20 sec \| \| [Bicycles](https://www.muscleandstrength.com/exercises/abdominal-air-bike.html) \| 40-50 sec \| 1 minute \| ### Modifications & Progressions No one is going to be expected to go into this workout as if they are world-class athletes. Some of you may be [beginners](https://www.muscleandstrength.com/workouts/start-from-scratch-beginner-workout), and as a result, these exercises may be challenging. That is perfectly fine. If you can’t go down all the way for a lunge, go down as far as you can or use chairs to help you return to the standing position. If you can’t kick as high as you’d like to, kick as high as you can. The [goal](https://www.muscleandstrength.com/articles/setting-goals) is to get better, right? Let this program serve as the way to help you get better. The only aspect of this that you need to be firm on is the work time. Don’t do less than 40 seconds of work and give yourself no more than 20 seconds of rest. Now let’s discuss the opposite extreme. You may find that these exercises aren’t that difficult, even after going up to 50 seconds of work. Throw on a weighted vest to add extra resistance if you want to make these movements more challenging. You can also substitute new exercises if you like. The [M\&S Exercise Video Database](https://www.muscleandstrength.com/exercises) has a lot of great movements for you to plug so you can add more variety and challenge yourself in new ways. Both of these strategies will keep the workout fresh and motivating, which is all you need to keep seeing positive results.
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