20-Minute HIIT Routine (No Equipment Needed)

Warm-Up (3 Minutes)

1. Jumping Jacks – 1 min
2. High Knees – 30 sec
3. Arm Circles – 30 sec
4. Bodyweight Squats – 1 min

HIIT Circuit (4 Rounds)

Perform each exercise for 40 seconds with 20 seconds rest. Rest 1 minute between rounds.

1. Burpees
2. Mountain Climbers
3. Jump Squats
4. Push-Ups
5. Plank with Shoulder Taps

Cool-Down (3 Minutes)

Cat-Cow Stretch – 1 min

Child’s Pose – 1 min

Seated Forward Fold – 1 min