When it comes to effective at-home exercise, HIIT workouts reign supreme. There are tons of high-intensity interval training workouts you can do at home, in a small space, and with minimal or no equipment — and this list of 20 is a great place to start, offering a variety of HIIT plans that you can choose from based on how much time you have, the equipment you own at home, the parts of your body you want to target, and whether you want cardio, strength training, or a combo of both.
HIIT workouts are efficient and perfect if you're short on time; since you're working to your max, you tap into big results in less time. The fast-paced intervals can help you build your endurance and improve your cardiovascular health. HIIT workouts also have a higher afterburn effect, meaning you continue to burn calories after your workout is over for a longer period of time. Whether you have 10 or 45 minutes, we have a HIIT workout for you.
Equipment needed: pair of light- to medium-weight dumbbells (three to 15 pounds)
This 20-minute CrossFit HIIT workout is just four moves. If you don't have a bike or rower, you can run in place, jump rope, or do a CrossFit fave: burpees!
Equipment needed: pair of medium- to heavy-weight dumbbells (five to 20 pounds) and a kettlebell if you have it.
This 30-minute HIIT workout is an EMOM workout, which stands for every minute on the minute. You'll alternate doing burpees with strengthening moves like dumbbell thrusters and push-ups.
Equipment needed: jump rope (if you don't have one, just pretend!) and a pair of medium- to heavy-weight dumbbells (five to 20 pounds)
This 45-minute HIIT workout is fast-paced and will leave you dripping with sweat! You'll target every area of your body and get in some cardio moves too with jumping rope and mountain climbers.
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20-Minute Full-Body HIIT Workout
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Equipment needed: pair of medium- to heavy-weight dumbbells (five to 20 pounds)
Celebrity trainer and Barry's Bootcamp instructor Astrid Swan McGuire leads you through this 20-minute HIIT workout that works every muscle in your body.
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20-Minute Beginner Bodyweight HIIT Workout
Image Source: Franz Steiner Photography
Equipment needed: none
In this 20-minute HIIT workout, you'll be doing 40 seconds of high-intensity work followed by 20 seconds of rest, and it's all bodyweight moves.
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45-Minute Dumbbell and Resistance Band HIIT Workout
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Equipment needed: mini booty band and a pair of light- to medium-weight dumbbells (three to eight pounds)
This 45-minute at-home HIIT workout is perfect for small spaces and is broken down into four segments: a 10-minute warmup, a 24-minute HIIT circuit, a three-minute high-intensity finisher, and a five- to 10-minute cooldown.
This 20-minute HIIT workout can be done anywhere. You'll do a short warmup, followed by three sets of high-intensity moves that work the whole body.
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30-Minute HIIT With Weights
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Equipment needed: pair of medium- to heavy-weight dumbbells (five to 20 pounds)
Challenge yourself with this heart-pumping 30-minute HIIT workout from Equinox trainer Anja Garcia — she's fun, but she'll make you work!
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30-Minute No-Equipment HIIT Workout
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Equipment needed: none
Follow along to this no-equipment HIIT workout from Gideon Akande, creator of Get Fit With Giddy. Challenge yourself with cardio moves like star jumps and quick feet, and know that Gideon's motivation will keep you smiling through the burn.
Equipment needed: jump rope (if you don't have one, just pretend!)
This fast-paced 20-minute HIIT workout alternates between jumping rope and bodyweight moves like air squats and V-ups.
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30-Minute Circuit HIIT Workout
Image Source: Jillian Michaels
Equipment needed: pair of light- to medium-weight dumbbells (three to eight pounds)
Here's a circuit HIIT workout designed by Jillian Michaels that should take just under half an hour. There are videos of her doing each move, so it's perfect for beginners.
Even though this CrossFit HIIT workout is just three moves done for 12 minutes, you'll work your entire body and hardly be able to catch your breath by the end.
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30-Minute Tabata Workout
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Equipment needed: none
This cardio and sculpting 30-minute workout from Tabata instructor Raneir Pollard alternates between 20 seconds of intense bursts of work and 10 seconds of rest in four-minute rounds.
Equipment needed: none (but you can add dumbbells to make it harder)
This effective bodyweight HIIT workout takes 30 minutes, and includes moves like jump squats and burpees.
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30-Minute Advanced HIIT Workout
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Equipment needed: none
This 30-minute HIIT workout from Equinox group fitness instructor Raneir Pollard contains five Tabata-inspired intervals with periods of work that last between 40 and 20 seconds.
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10-Minute HIIT Workout
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Equipment needed: none
Celeb trainer Astrid Swan McGuire leads you through this full-body 10-minute HIIT workout. It may be only 10 minutes long, but it will leave you dripping with sweat.
