Challenge yourself today with this high intensity 20 minute full body workout programmed to burn calories, build endurance, and make you stronger—all without any equipment. You’ll alternate between 20 seconds of explosive effort and 10 seconds of rest, keeping your heart rate up and your body moving. Perfect for anyone short on time, this routine will push you to your limits and deliver maximum results in a short amount of time. Whether you're looking to burn fat, improve endurance, or want to become a sweaty mess, this workout has you covered. Hit play and let’s get it done together! Scroll down for more workout details.

🔥 312 calories burned during this workout - results will vary depending on your weight, effort, etc.

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WORKOUT DETAILS

⏱️ Duration: 20 minutes
🏋️ Equipment: workout mat (optional)
Format: 5 rounds, 4 exercises, repeated 2x
⏱️ Interval times: 20 sec work / 10 sec rest
⏱️ 30 second rest between rounds

Workout // 20s work, 10s rest

0:00 20 Minute HIIT Plyometric Power Workout

Round 1
00:25 Mountain Climbers
00:55 Plyo Lunges
01:25 High Knees
01:55 Half Burpees
Repeat

Round 2
04:45 Skaters
05:15 In & Out Squats
05:45 Plank Jacks
06:15 Star Jumps
Repeat

Round 3
09:05 Commandos
09:35 Pop Squats
10:05 Push Ups
10:35 Squat Thrusts
Repeat

Round 4
13:25 Spider Climbers
13:55 Squat Jumps
14:25 Sprint in Place
14:55 Burpees
Repeat

Round 5
17:45 Low Plank Climbers
18:15 Squat Jacks
18:45 Fast Punches
19:15 Monster Burpees
Repeat

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing Dan the HIIT Man and Velvet Moss LLC from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly apprecia