20-Minute Home Workout Timer

Twenty minutes is enough time for a full bodyweight workout at home with no equipment. This free countdown timer keeps your session focused so you get maximum results without dragging things out or cutting corners.

Why 20 minutes works

Research consistently shows that short, intense workouts deliver cardiovascular and strength benefits comparable to longer sessions. Twenty minutes gives you enough time for a proper warm-up, 12 to 15 minutes of work, and a brief cool-down. It's also short enough to fit into a lunch break or before the morning commute.

Sample 20-minute bodyweight routine

Warm-up (3 minutes): Jumping jacks, arm circles, high knees, and hip openers
Circuit 1 (5 minutes): Push-ups, squats, and mountain climbers (40 seconds on, 20 seconds rest)
Circuit 2 (5 minutes): Lunges, plank hold, and burpees (40 seconds on, 20 seconds rest)
Circuit 3 (5 minutes): Glute bridges, tricep dips on a chair, and jumping squats (40 seconds on, 20 seconds rest)
Cool-down (2 minutes): Stretching and deep breathing

No equipment needed

Every exercise uses your own body weight. A chair or low table can add variety for dips and step-ups, but nothing else is required. This makes the routine easy to do anywhere, whether at home, in a hotel room, or outdoors.

How to use this timer

Start the 20-minute countdown and work through the routine above, or create your own circuit. The timer handles the overall session length so you can focus on form and effort. When the color shifts to red, you know it's time to start your cool-down. For shorter interval timing within sets, pair this with the 30-second HIIT timer.