20-Minute Science-Backed Bodyweight HIIT Workout: Build Muscle & Burn Fat at Home!

Think you need weights to build muscle? Think again! This 20-minute bodyweight HIIT workout brings together Relentless Jake and other relentless followers for a follow-along session designed to help you gain muscle, lose fat, and boost endurance—all without equipment. Research-backed and proven to build strength, bodyweight exercises, when done with intensity and form, can match traditional weightlifting in effectiveness.

This workout combines full-body compound movements with isometric holds, helping you reach the muscle activation levels needed for growth. For example, a 2017 study in the Journal of Strength and Conditioning Research found that bodyweight moves like push-ups can create similar muscle engagement as weighted exercises when adjusted for resistance. Another study published in Sports Medicine in 2014 supports this, showing that progressive overload—adjusting leverage, time, or volume—can build muscle mass effectively with bodyweight alone.

Get ready to push yourself, break a sweat, and gain strength at home. Let’s get stronger, together!

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