The 10 Best At-Home HIIT Workouts, From 10 to 45 Minutes
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Working out at home isn't always easy. Although convenient, small spaces, ample distractions, and a lack of equipment can quickly put a damper on your fitness regimen. That said, whether you struggle with "gymtimidation" or just don't feel like leaving the comfort of your own home, you can still get a great workout in. For accessible cardio and strength-training that'll leave you sweating in no time, HIIT home workouts are a great place to start.
When it comes to home workouts, high intensity interval training (HIIT) is tough to beat. There are tons of HIIT workouts to do at home using minimal equipment, and the high-energy exercises can't be topped. To help you find the best HIIT home workouts, we rounded up some of our favorites, featuring a wide variety of programming, POPSUGAR trainers, and workout lengths (ranging from 10 to 45 minutes). Depending on your schedule, the equipment you have at home, and your personal fitness goals, there's something here for everyone.
One of best aspects of HIIT workouts is how efficient they are. Since you're already working so hard, you may see more noticeable results over a shorter period of time. The fast-paced intervals can help you build your endurance, keep you focused, and even improve your cardiovascular health. Whether you're seeking a quick burn or a longer challenge, read on to find the perfect HIIT home workout for you.
— Additional reporting by Chandler Plante
10-Minute Hardest HIIT Workout
Equipment needed: Optional mat.
Fitness trainer Natalie White leads you through this quick 10-minute HIIT workout, combining strength and cardio. This sweat session includes squats, planks, and burpees, proving you don't need a ton of time to get a great workout in. "I enjoyed the mix of HIIT with strength — made the HIIT easier to digest," one commenter wrote (even if the burpees never seem to get less challenging).
10-Minute Summer Sweat HIIT Workout
Equipment needed: Optional mat.
Celebrate the warm weather with this quick and sweaty 10-minute summer HIIT workout. All you need is a mat or soft surface to get your heart rate up and work your entire body, getting the good energy flowing with overhead squat reaches, butt kicks, chest openers, plank walkouts, and burpees. "Wow always amazed at how challenging a 10-minute workout can be," one commenter wrote. Luckily, fitness instructor Christina "Poofy" Moffitino is there to help you stay motivated.
10-Minute HIIT Ab Workout
Equipment needed: Optional mat.
This 10-minute HIIT ab workout is a little bit of core and cardio. In particular, this session will fire up your obliques, your rectus abdominis (aka your six-pack muscles), and your transverse abdominis (also referred to as the deep core). You'll do each exercise for 30 seconds, and take 10 seconds of rest between each move. There are five ab exercises total, including mountain climbers, side planks, and Russian twists.
15-Minute HIIT Circuit For Runners
Equipment needed: Optional mat.
This 15-minute HIIT circuit is great for anyone looking to improve their endurance. Whether you're an avid runner or just looking to perfect your pace, these five high-energy rounds of cardio-focused moves will help you achieve your fitness goals. Prepare to sweat it out with jumping jacks, high knees, and plank jacks.
30-Minute HIIT Cardio For Confidence
Equipment needed: None.
For anyone who needs a boost of confidence, this 30-minute HIIT cardio workout has got your back. After a quick warmup, expect two sweaty circuits with four different exercises each, including jump squats, mountain climbers, ab twists, and plank jacks. By the end of the workout, you'll feel like the very best version of yourself. "This workout was so good I did it twice," one commenter wrote. "Learn proper breathing techniques that are consistent and this workout will be so much fun."
30-Minute Hardest HIIT Workout With Weights
Equipment needed: Optional pair of dumbbells.
Challenge yourself by trying this 30-minute HIIT workout with weights. This circuit has a healthy dose of strength-training and cardio, led by celebrity trainer and wellness coach Jenna Willis. "I have been doing this every day plus 30 minutes [of] Pilates and oh my GOD," one commenter wrote. "It is amazing." No equipment? No problem — even without dumbbells, this workout still packs a punch.
30-Minute Bodyweight HIIT Workout
Equipment needed: Optional mat.
This 30-minute bodyweight HIIT workout proves that you don't always need weights to feel the burn. Fitness trainer Jayen Wells leads you through this upbeat programming, featuring high-energy movements like skaters and knee-drive jumps. You can also expect a nice, long cooldown after all your hard work. "This was an awesome workout! Both fun and intense at the same time," one commenter wrote. "Good workout to break out a sweat."
30-Minute Standing HIIT Workout
Equipment needed: None.
This 30-minute standing HIIT workout is done completely upright, which means no equipment, no crunches, and definitely no planks. Instead, you'll build strength with bodyweight exercises like crossbody crunches, squats, and long jumps. Plus, commenters agree that the workout is so fun, the time passes quickly. "It's a great option for anyone looking to get a quick and intense workout in," one person commented. "The fact that it's a standing workout makes it accessible to a wide range of people."
30-Minute HIIT Treadmill Workout
Equipment needed: A treadmill.
If you have a treadmill at home, you're in luck. This 30-minute treadmill HIIT workout is designed to make indoor running more enjoyable. The intervals are structured in a pyramid-style to challenge your speed and endurance. If you tend to get bored on the treadmill, this is a great way to switch up your training and work towards that elusive "runner's high." Just don't forget to warm up beforehand.
45-Minute HIIT Workout for Beginners
Equipment needed: A way to keep time, plus an optional jump rope and medium- to heavy-weight dumbbells.
If you're new to HIIT, this 45-minute HIIT workout is a great place to start. This particular workout is structured in Tabata-style intervals, meaning you'll work for 20 seconds, rest for 10 seconds, and repeat eight times (for a total of four minutes per interval). All told, there are nine different intervals, each of which target a different area of the body (including butt, back, abs, legs, and arms). Feel free to modify the workout depending on your level of fitness.
Jenny Sugar is a former POPSUGAR staff writer. She reports on all things fitness, but especially loves CrossFit and yoga.
Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.