When it comes to quick, effective workouts, you can't beat HIIT [1] (high-intensity interval training). Structured around timed intervals, you burn more calories in a shorter time in HIIT, since you push yourself based on your own rate of perceived exertion scale [2]. And that's another reason we love about HIIT! It's scalable to every fitness level since you work at your individual level to perform as many reps as you can in the allotted interval.
Because we love it so much, we've rounded up a bunch of HIIT workouts for you to try. Best of all, you can do them all in the comfort of your living room. But you might want to download that SIT timer app [3] to keep your intervals on track.
20-Minute HIIT Circuit
After a quick warmup, this 20-minute workout focuses on cardio moves that will strengthen your legs, but we threw in a couple of core moves for good measure. Illustrated with GIFs, this workout is easy to follow and fun to do. Get ready to sweat!
Find the workout here: Full-Body Fitness Quickie: 20-Minute Cardio HIIT Workout [4]
The 7-Minute Workout
The American College of Sports Medicine 7-Minute Workout [5] definitely popularized HIIT and brought it to the mainstream. It's just 12 exercises! You perform each move for 30 seconds, taking a 10-second break between the exercise. This workout requires no weights, but you should have a sturdy chair on hand since step-ups [6] are part of the workout. It's recommended to do three rounds of the workout; but c'mon, that's still only makes for a 21-minute workout.
Find the workout here: 7-Minute Workout [7]
10-Minutes of HIIT
This fun workout video is only 10 minutes long and requires no equipment, and you get to play around with advanced donkey kicks (aka diamond clicks)! The format is 40 seconds for each move, followed by 20 seconds of rest.
Get the workout here: The Best 10-Minute High-Intensity Workout [8]
30-Minute Tabata
Tabata is a form of HIIT that alternates between 20 seconds of intense bursts of work and 10 seconds of rest in four-minute rounds. This 30-minute video, which treats you to a few rounds of Tabata along with a warmup and cooldown, hits every muscle while burning serious calories.
Find the workout here: A Calorie-Torching 30-Minute Tabata Workout [9]
HIIT Workout, No Matter Your Level of Fitness
With this workout, based on your fitness level, you decide how long your rest period between exercises should be. Plus, it's a bodyweight workout, so you can do it anywhere.
Find the workout here: Fat-Blasting Interval Workout [10]
8-Minute of Tabata
Two rounds of Tabata make for a quick but intense eight-minute workout. Each round of Tabata alternates between two exercises so you get the most out of your moves.
Find the workout here: Total-Body Tabata [11]
Printable Superset Tabata
This full-body workout is fun variation on Tabata. Each round is made up of two complementary exercises. You still follow the Tabata formula of 20 seconds of work with 10 seconds rest, but since there are two exercises, we've doubled the length of the rounds. It's a fun challenge!
Find the workout here: Superset Tabata You Can Print [12]