Warm-Up (3 minutes):

1. Jumping Jacks (1 minute): Start with 1 minute of jumping jacks to elevate your heart rate.

2. Bodyweight Squats (1 minute): Perform controlled squats to engage your lower body.

3. Mountain Climbers (1 minute): Get into plank position and bring your knees toward your chest.

 

Main Circuit (12 minutes):

Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit three times.

1. High Knees with Arms Overhead

2. Jump Squats

3. Burpees

4. Push-Up with Tuck (modify with regular push-ups if needed)

5. Bicycle Crunches

 

Cardio Blast (3 minutes):

1. Treadmill Sprints (1 minute): Sprint for 20 seconds, rest for 10 seconds. Repeat.

2. Jump Rope (1 minute): If you don't have a jump rope, mimic the motion.

3. Squat Jumps (1 minute): Engage your lower body and keep the intensity high.

 

Cool Down (2 minutes):

1. Walking Lunges (1 minute): Perform slow and controlled lunges to cool down your muscles.

2. Static Stretching (1 minute): Focus on major muscle groups, holding each stretch for 15-20 seconds.

 

Conclusion:

Congratulations! You've completed a full-body HIIT workout in just 20 minutes. Remember to stay hydrated, and listen to your body. Modify exercises as needed and gradually increase intensity as your fitness improves.