Best HIIT Workouts Of 2025: 21 Trainer-Approved Routines, Videos

Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance. Bend knees to lower down as far as possible with chest lifted in a controlled movement. The words “high intensity interval training” (a.k.a. HIIT) alone might make you sweat, but it’s time to start incorporating it into your routine if you aren’t already. “It’s good for your cardiovascular health and your heart is going to get stronger,” Matroni says.

Is 15 minutes of HIIT cardio enough?

He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones. With that said, we’ve included a bunch of at-home bodyweight HIIT workouts so that you can get a great HIIT workout at home as long as you have cleared floor space. The more space and exercise equipment you have at your disposal, the more options you will have with your at home HIIT workouts. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. You can fit in this quick and effective session—created by Bree Branker, CPT—pretty much anywhere.

Full-Body HIIT Workouts – No Equipment Needed!

A firm believer in the therapeutic benefits of fitness when overcoming stress and other emotional obstacles in our everyday lives. Steven also loves turning his environment into a gym wherever he goes, creating DIY marathons for himself in the countryside or while exploring a new city. He currently works as a consultant and personal trainer, helping people achieve their fitness goals tailored to the individual’s budget, circumstances and ability. Another Tabata workout with Gargano, this follow-along-video includes an extra focus on the core that “will leave you feeling empowered and energized!” she says. Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering km a week, which gives him ample opportunity to test a wide range of running shoes and running gear.

#7: Total-Body AMRAP At-Home HIIT Workout

If you would like to build strength and muscle mass, in addition to boosting your metabolic rate and cardiovascular fitness, a set of adjustable dumbbells or a couple of pairs of weights is fantastic. Build strength, burn calories and improve general fitness with this 15-minute HIIT workout at home. There tends to be a lot of confusion around what HIIT technically is and how it’s different from a generally tough workout. In fact, even health professionals may find all the jargon confusing. “How I’ve always explained HIIT to my clients is that you’re going to do a moment of really intense work followed by some rest,” says Gargano. “It’s not just high intensity the entire time.” And, those recovery bursts are key so that you can go all out when the time comes.

Exercises with Resistance Bands (Full Body)

Those four minutes are broken up into 20-second work intervals and 10-second rest intervals. So basically you’ll alternate between 20 seconds of all-out intense work, and 10 seconds of rest, eight times, until you’ve hit four minutes. This particular workout includes five moves, so the whole thing takes 20 minutes to complete.

Awesome HIIT Workouts At Home

However, with HIIT training at home and generally all fitness training, it’s very important to avoid an all-or-nothing attitude. Quickly catch your breath between each set with 10 to 15 seconds of rest. You can deduct this time from a set or add it to the overall routine. Maintain steady and consistent push-ups and squats throughout the rounds. If you need a break, compensate by holding yourself in a push-up position, but never drop to the ground.

Minute HIIT Workout FAQs

• How Set up two markers 10m from one another and sprint between them as many times as possible in the work period.
• While a more advanced HIIT Cardio Workout may add explosive movements like jumping.
• Quickly catch your breath between each set with 10 to 15 seconds of rest.
• Oftentimes, a gallon of water is a perfect dumbbell substitute.
• He currently works as a consultant and personal trainer, helping people achieve their fitness goals tailored to the individual’s budget, circumstances and ability.
• For example, for circuit one, do 40-seconds of walkouts then rest for 20 seconds, then start 40 seconds of jumping jacks followed by 20 seconds of rest.

The workout is programmed to build fatigue using just your body weight, which will enable you to generate more power on the run as you build strength. With the high repetition of each move, you’ll also get in some cardio, Movold says. Try this high-energy EMOM (a.k.a. every minute on the minute) routine from the Women’s Health Flex Challenge. Hannah Bower, CPT, takes you through multi-joint exercises like squat jumps, pushup rows, and mountain climbers to build strength, endurance, and cardio fitness—fast. For example, for circuit one, do 40-seconds of walkouts then rest for 20 seconds, then start 40 seconds of jumping jacks followed by 20 seconds of rest.

Circuit 1: Cardio

You can determine what is needed by the exercises you will be doing. Some of you may be familiar with a few of them, and some of you may have experience with all of them. Regardless, what should stand out about the benefits of HIIT is what can be achieved without equipment and from anywhere. With the slow up-and-down push-ups, you are moving gently to the ground at the pace of your 10-second count.

#8: 30-Minute Total-Body HIIT Strengthening Workout

Total-body strength is important for all runners to improve performance. But if you think getting stronger requires spending hours in the gym, think again. This bodyweight high-intensity interval training (HIIT) workout designed by Runner’s World+ coach Jess Movold is just three moves and requires no equipment—but still packs a major punch. This 20-minute total-body bodyweight workout is great for at home HIIT workouts when you don’t have access to dumbbells, resistance bands, or other exercise equipment. The key to an effective short workout is to focus on compound movements that engage multiple mad muscles review muscle groups and elevate your heart rate.

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Sweat and strengthen with this efficient no equipment, no repeat, 15-Minute HIIT Workout. Including 16 of the best bodyweight HIIT exercises; combined in one quick, high-intensity workout. Each circuit includes a bodyweight strength exercise and a power plyometric exercise to get your heart rate up, burn calories and blast fat.