Workouts · Cardio

HIIT Cardio in 20

Five explosive movements, thirty seconds at a time — maximum heart rate return on twenty minutes.

20 minintermediateno equipmentcardiovigorous
Why it works. Interval work delivers vigorous-intensity minutes efficiently; short hard efforts with real rests keep form honest.

Warm-up

Easy jog or march in place — 60s
Bodyweight squats, building pace — 30s
Gentle jumping jacks — 30s

The workout

  1. jack jump — 4 × 30s
    rest 30s
  2. jump squat — 4 × 20s
    rest 40s
  3. mountain climber — 4 × 30s
    rest 30s
  4. skater hops — 4 × 30s
    rest 30s
  5. burpee — 3 × 20s
    rest 40s

Cool-down

Slow walk in place, breathing down — 60s
Standing forward fold — 30s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More cardio sessions

25 min · advancedAthletic Power in 2520 min · beginnerBeginner Low-Impact Cardio in 2025 min · intermediateBike Intervals in 2525 min · intermediateBodyweight HIIT in 25

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