20-minute High-Intensity Interval Circuit You Can Do Anywhere! 5

Hi everyone! Can you believe Christmas is only FIVE days away?? Me neither. Time flies!


I am officially home for the holidays, away from the extra craziness of work for a little bit, which means I can finally catch up on some great post ideas I have had planned but just haven’t been able to get around to posting lately. Get EXCITED! 🙂


This workout is one I learned from my roommate and slightly modified it. It is PERFECT when you’re short on time or traveling or just feeling like mixing it up from your typical routine. You don’t need any equipment, but if you do have dumbbells or kettlebells laying around, add them in for some extra difficulty! I did this work out yesterday morning before my early flight home and am definitely feeling the effects today.


High-intensity Interval Training (HIIT) workouts are so good for you, I need to make myself incorporate them into my workouts more often. They are short and intense. You are working at a high heart rate the whole time so your metabolism gets a jump start and they increase your body’s ability to burn fat.

So here’s the workout:


HIIT circuit - no equiptment needed!


There are 6 exercises. For each exercise you do 3 rounds in a row of 20 seconds on, 10 seconds off/rest. For the 20 seconds you are doing the exercise you have to do it as hard and as fast as you can to get the benefit! Your heart rate should be working around 80% of your max or higher. Once you’re done with 3 rounds of one exercise, you move immediately to the next exercise without a break.


So all laid out it looks like this:

Exercise 1 – High knees

20 sec on, 10 sec rest x 3

Exercise 2 – Sprint in place

20 sec on, 10 sec rest x 3

Exercise 3 – Push ups

20 sec on, 10 sec rest x 3

Exercise 4 – Squats

20 sec on, 10 sec rest x 3

Exercise 5 – Burpees

20 sec on, 10 sec rest x 3

Exercise 6Split Squat Jumps

20 sec on, 10 sec rest x 3

1 minute straight of ski-jumps

Repeat all 6 exercises in a row again – same 20 sec on, 10 sec rest x 3 for each

1 minute straight of ski-jumps


And you’re done! This will take you exactly 20 minutes. If you’re still looking to do a little more work after the 20 minutes are up, try finishing with my 15-minute booty toning circuit for a little something extra. 🙂



Do you ever incorporate HIIT circuits into your workouts?

What are your holiday plans? Anyone traveling?

What is your favorite holiday tradition?

  • I love baking and decorating Christmas cookies with my brother 🙂

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