If you’re looking for a workout that gets your heart rate climbing and body sweating in no time, Hannah Bower’s 20-minute bodyweight HIIT session is it. As part of the Women’s Health Flex Challenge, this high-energy routine combines strength, endurance, and cardio into one efficient workout—no equipment needed.
As a certified pre- and post-natal fitness expert and a mom of two, Bower understands the importance of workouts that fit into busy lives. “I wanted to create something that meets people where they are,” she says. “It’s a workout you can keep coming back to as you build strength and endurance.”
Meet your trainer: Hannah Bower, CPT, is a fitness coach, content creator, mom of two, and pre- and postnatal exercise expert. She creates safe, inclusive workout programs for everyone—including beginners and expectant or postpartum moms (and even filmed this HIIT workout 18-weeks pregnant!).
This routine is structured as a 16-minute EMOM (a.k.a. every minute on the minute) workout, featuring high-energy multi-joint exercises like squat jumps, pushup rows, and mountain climbers. While it might seem intense at first (HIIT literally means “high-intensity interval training”), the beauty of this format is its adaptability—you can adjust the reps or pace based on your fitness and energy level. “Start with modified versions of the moves—like doing pushup variations from your knees—and gradually progress to harder variations,” says Bower. “The goal is to challenge yourself while building confidence in your abilities.”
The workout begins with a dynamic warm-up to get your heart pumping and loosen up stiff muscles, getting you ready for the main event. From there, you’ll dive into the first circuit. This combo of strength and cardio not only torches calories, but also improves endurance and delivers a serious muscle burn.
Try Bower’s 20-Minute Bodyweight HIIT Workout
Fitness should feel rewarding, not intimidating, says Bower. “You don’t have to love it right away,” she says. “But when you start to see and feel the benefits, that’s when it becomes something you enjoy.”
This quick, yet impactful, workout might feel tough at first, but the endorphin boost it elicits will keep you coming back for more and leave you ready to take on the rest of your day (and the Flex Challenge!).
Directed by Dorenna Newton. Styled by Kristen Saladino. DP: Danny Dwyer. Editor: Brandon Haynes. 2nd Camera: Joey Kramer. Sound: Griff Snyder. AP: Janie Booth. PA: Akeira Cramer. Hair and makeup: Kristen Pulice. Set design: Cate Geiger Kalus. Production: Wonder Partners.
On Hannah (video): Heroine Sport bra, Aritzia short, Saucony sneakers, Hannah’s own jewelry
Talene Appleton is the fitness editor at Women’s Health, where she covers all things fitness, nutrition, and healthy living. She studied nutrition and exercise science at George Washington University and is a NASM-certified personal trainer and nutritional consultant. Passionate about the intersections between fitness, food, and community, she strives to foster inclusive and holistic wellness narratives for underrepresented populations. When not writing, she can be found hosting dinner parties and exploring new wellness and culinary experiences around New York and Los Angeles. Prior to her role at Women’s Health, she was the fitness and commerce editor at Men’s Health and contributed to General Surgery News, The Food Institute, and The Nessie.
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