Workouts You Can Do in 20 Minutes or Less

Let’s face it—it’s not always easy to get hours of exercise every week. Whether it’s difficult to fit in your busy schedule or lengthy workouts simply aren’t for you, we get it, and we’re here to help with a handful of snappy workouts you can do in 20 minutes or less. Do these in the gym, in your home, or even in your own backyard!

High-Intensity Interval Training

You may have heard of the trending workouts known as HIIT sessions—high-intensity interval training. As high-key as the name may sound, HIIT workouts are short-burst workout sessions broken up with periods of rest, and they’re proven to be more effective for many people than grueling hour-long cardio sessions. Thanks to a collection of short-burst techniques that give you a unique full-body workout, HIIT sessions can be miraculous tricks—not to mention a perfect fit for your busy schedule. Here’s a rundown of some of the best HIIT techniques for a breezy 20-minute workout at home or in the gym. You can do all of these with just your body weight—no equipment needed!

Basic HIIT Moves

For a quick at-home HIIT workout, you can follow a number of different activity-to-rest ratios, such as 30 seconds of activity followed by 90 seconds of rest, 30 seconds activity followed by 60 seconds rest, or 30 seconds activity followed by 30 seconds rest—whichever works best for you. Mix and match moves if you like, but get a variety in to ensure a full-body workout. One top perk of HIIT workouts is the dozens of moves you can do with or without equipment, indoors or outdoors—so you can enjoy the beautiful spring weather as you get fit in your backyard, by the pool, or at the park. Wherever you are, don’t forget to stretch for several minutes before and after working out to avoid injury. Once you’re warmed up, you’re ready to HIIT it.

Mountain Climbers

A great core move for a quick HIIT workout, mountain climbers challenge your whole body.
Starting in a plank position with your hands shoulder-width apart and your back straight, quickly
pull one knee into your chest, return to your starting position, and switch legs. Alternate between
legs for 30 seconds.

High Knees

High knees are a quick leg workout that gets your whole lower body involved. Begin by standing with your feet hip width apart and bring one knee up to your chest, similar to a marching motion. Switch to your other leg, and alternate legs in a steady momentum for 30 seconds.

Burpees

Burpees will give you a 20-minute cardio workout like nothing before. Standing with your feet hip-width apart, squat and bend forward to plant your hands on the floor. Jump your feet backwards into a plank position, complete a push-up, jump your feet forwards back into a squat, and jump or stand upright.

Squat Jumps

Another staple of a quick at-home workout, squat jumps will tone your lower body and help get your cardio in. Stand with your feet hip-width apart and bend your knees to squat as if you were sitting in a chair. Hold your arms out in front of you for balance, and keep your back as straight as you can. Jump straight up with your arms overhead, then return to the squatting position.

Jumping Jacks

Basic old-school jumping jacks can be a great addition to a 20-minute workout with no equipment needed. Stand with your arms to your sides, then jump up, spreading your feet a little more than hip-width apart and bringing your arms above your head. Do a second jump, lowering your arms and bringing your feet back together.

Sit Twists

Sit twists are a fast ab workout that powers your core. Start by sitting on the floor with your heels either touching the floor or lifted several inches for a more intense workout. Lean back just enough to bring your legs and upper body into a V-position. Twist from side to side at the waist without moving your legs.

The Bottom Line

HIIT workouts can be done with a variety of moves ranging from beginner to advanced levels and are highly customizable for your unique needs and goals. These sessions can be modified from full-body to target-area workouts as needed and require little to no equipment, making your quick morning workouts a breeze at home, in the gym, or outdoors. At Christopher Todd Communities, we offer homes with plenty of space indoors and outdoors for quick at-home workouts, whether you prefer an afternoon session in the living room of your smart home or a brisk morning workout in your private backyard. Many of our communities also feature top community amenities like resident gyms and yoga studios, so you can enjoy exercise on the Event Lawn, stretches in your fenced backyard, yoga by the pool, and more. Get your workouts in anytime, anywhere—and get done in time for our next exciting resident event. You can view our communities here.