20-Minute HIIT Routines for Busy Schedules

Discover quick and effective HIIT routines perfect for busy schedules.
By Taylor

Examples of 20-Minute HIIT Routine for Busy Schedules

Finding time to work out can be tough with a busy schedule, but High-Intensity Interval Training (HIIT) offers a fantastic solution! These short, intense bursts of exercise followed by rest periods maximize your effort in just 20 minutes. Below are three diverse examples of 20-minute HIIT routines that fit into even the busiest of days.

Example 1: Home Bodyweight Blast

Context

This routine is perfect for those who prefer to work out at home without any equipment. You can fit this in during a lunch break or right after work!

Start with a quick warm-up like jumping jacks or light jogging in place for 3-5 minutes. Then jump right into the workout.

  1. Jump Squats - 40 seconds

    • Get into a squat position, explode upwards, and land softly back into the squat.
  2. Rest - 20 seconds

  3. Push-Ups - 40 seconds

    • Keep your body straight and lower down until your chest nearly touches the ground.
  4. Rest - 20 seconds

  5. Mountain Climbers - 40 seconds

    • Keep your hands on the ground and alternate bringing your knees to your chest quickly.
  6. Rest - 20 seconds

  7. Plank Jacks - 40 seconds

    • Start in a plank position and jump your feet out and in, like a jumping jack.
  8. Rest - 20 seconds

  9. Burpees - 40 seconds

    • Drop into a squat, kick your feet back, do a push-up, and jump back up.
  10. Rest - 20 seconds
  11. Repeat the circuit 2 more times for a total of 20 minutes.

Notes

  • Modify push-ups by doing them on your knees if needed.
  • Take longer rests if you’re just starting out.

Example 2: Office Break HIIT

Context

For those who are tied to a desk all day, this routine is designed to be done in a small space, requiring no equipment. Perfect for a quick energy boost!

  1. High Knees - 30 seconds

    • Run in place while bringing your knees up as high as possible.
  2. Rest - 30 seconds

  3. Desk Push-Ups - 30 seconds

    • Use your desk to perform modified push-ups.
  4. Rest - 30 seconds

  5. Lunges - 30 seconds

    • Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
  6. Rest - 30 seconds

  7. Chair Dips - 30 seconds

    • Use your chair to dip down and push back up, engaging your triceps.
  8. Rest - 30 seconds

  9. Skaters - 30 seconds

    • Jump side to side while landing on one foot and bringing the other foot behind.
  10. Rest - 30 seconds
  11. Repeat the circuit 2 more times for a total of 20 minutes.

Notes

  • Ensure your chair is stable before doing dips.
  • You can also replace lunges with squats for variety.

Example 3: Outdoor Quickie

Context

This routine is great for those who love to be outdoors. You can do it in a park, backyard, or any open space. It’s a refreshing way to get moving!

  1. Burpees - 30 seconds

    • As described earlier, this will get your heart rate up quickly!
  2. Rest - 30 seconds

  3. Sprint in Place - 30 seconds

    • Maximize speed while staying in one spot.
  4. Rest - 30 seconds

  5. Side Lunges - 30 seconds

    • Step out to the side and lower your body while keeping the other leg straight.
  6. Rest - 30 seconds

  7. Tuck Jumps - 30 seconds

    • Jump as high as you can while bringing your knees to your chest.
  8. Rest - 30 seconds

  9. Plank Hold - 30 seconds

    • Maintain a strong plank position to engage your core.
  10. Rest - 30 seconds
  11. Repeat the circuit 2 more times for a total of 20 minutes.

Notes

  • Choose a flat surface for safety when doing jumps.
  • Wear comfortable athletic shoes for better support.

By integrating these examples of 20-Minute HIIT Routine for Busy Schedules into your day, you can stay fit without sacrificing your time or energy. Remember to listen to your body and adjust the exercises as needed—happy sweating!