20-Minute Full-Body Bodyweight HIIT (No Equipment)
Six moves, four rounds, one timer. This is a full-body bodyweight HIIT session built for a bedroom, a hotel room, or a patch of grass — no equipment required. It hits legs, chest, and core in one circuit, so you get a complete workout in twenty minutes flat.
4 rounds · 40s work / 20s rest per move · 60s rest between rounds
1. Burpee
15 × 4Drop to a plank and lower the chest to the floor.
Sets the pace for the round — keep the landing soft.
2. Mountain Climber
12 × 3Set up in a high-plank position with your hands directly under your shoulders and arms locked out.
3. Jump Squats
12 × 3Stand with your feet shoulder-width apart and your arms relaxed at your sides.
4. Push Up
12 × 3Set up in a high-plank position with your hands slightly wider than shoulder width and arms locked.
5. Bodyweight Squat
20 × 4Feet shoulder-width, toes slightly out.
6. Hand Plank
45s × 3Start on all fours with your hands flat on the floor directly under your shoulders.
Finish each round here — hold steady, breathe.
Do this workout with Coach Dexter counting your reps
The Pusher times every move, calls out your reps out loud, and keeps score — free forever, no gym required. Bring a friend into Push Together and train the same session live, side by side, from anywhere.