20 Minute Bedroom HIIT Workout

HIIT workout

Short on time or bored with the monotony of your usual routine? Not excited by the idea of hitting the gym for an hour’s workout? Don’t sweat it! Just put on your favourite activewear, a cracking playlist and hit the bedroom floor for this 20-minute HIIT workout! You’ll burn an impressive amount of calories and get those endorphins pumping, all from your very own bedroom!

Warm Up

Arm circles forwards – 10 reps |  

Arm circles backwards – 10 reps | 

Jogging on the spot – 1 minute |  

Jumping jack – 20 reps |  


Perform each exercise for 45 seconds, then rest for 15 seconds before moving straight on to the next exercise.

Rest for 1 minute between rounds. 

Complete 2 rounds all up for a full-on sweat sesh, or even 3 if you’re feeling game!

Sergeant sprawls |  

HIIT workout

Push ups |  

HIIT workout

Squat jumps | 

HIIT workout

Mountain Climbers |

HIIT workout

Crunch bicycle | 

HIIT workout

Ski jumps |

HIIT workout

 Spend 5 minutes cooling down and doing a full-body stretch to end your workout!

This HIIT workout can be completed from just about anywhere. On alternate weeks, I love hitting the local park for a healthy burst of vitamin D.

Also Read: Forget Push Ups! This Is How You Get Rid Of Arm Fat

For full access to our Exercise Index, workout videos and express workouts, sign up to the 12WBT here, or download your free sample.


Louise McDonald, Cert III & Cert IV Fitness
Louise has been a Trainer and Wellness Coach for almost 20 years and is one of our experienced Support Crew members in Fitness, as our Lean and Strong Captain! Louise has worked passionately with all levels of fitness over the years across both Australia and the UK, where she has specialised in competition training with athletes for the last decade. She has worked closely with top level competitors and even our own 12WBT peeps to bring home a National Trophy! She lives, breathes, eats and sleeps weight training and is super passionate about teaching others how to reach their full potential.

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