Can't make it to the gym? No equipment at home? No problem. This total-body HIIT workout is completely excuse-proof. Not only is it equipment free (meaning you can do it anywhere), but it also incorporates cardio, strength training, and stretching—so what would normally take you an hour will take just 20 minutes.

The workout is broken up into three sections that target your lower body, upper body, and core. You’ll start with an easy warm-up, then do moves like squats, push-ups, and planks, focusing on your form. Remember: One perfect rep is better than 10 reps with bad form. Plus, the instructor offers multiple modifications to make some moves easier or harder, so you can come back to this workout over and over as you get stronger.

An exercise mat is optional, but it’s a good idea to have some water and a towel on hand (you’ll definitely work up a sweat!). Hit play to get started.

To recap, do each move for about 20 seconds.

  • Dynamic Warm-Up

Lower Body:

  • Jump Lunge or Reverse Lunge
  • Long Jump
  • Sumo Squat
  • Single-Leg Deadlift
  • Single-Leg Run Hop

Upper Body:

  • Grasshopper Push-Up
  • Plank Pressback
  • Tricep Extension
  • Jab
  • Tricep Push-Up


  • Shoulder Stand to Hamstring Stretch
  • Double Crunch
  • Side Plank Toe Touch
  • Lever Plank


Looking for more short and effective at-home workouts? Grokker has thousands of routines, so you’ll never get bored. Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium (just $9 per month) and their first 14 days free. Sign up now!

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