HIIT workouts at home with no equipment

Workouts by Tiff and Dan · Updated October 7, 2026

You don't need any equipment for a hard workout. These are our eight full body HIIT workouts that use only your body weight, from 16 to 41 minutes. Each one is a free video you can follow along with, start to finish.

• New to HIIT? Start with the beginner HIIT workout: 40 seconds on, 20 seconds off.
• Short on time? The 16 minute HIIT cardio workout is quick and never repeats a move.
• Want the hardest one? Try hardcore HIIT, which ends with a push up and tuck jump finisher.
• Can't jump? Every workout below has a no-jump swap, and our low impact workouts keep one foot on the floor.

Before you start

• Warm up first. Our 5 minute full body warm-up is enough.
• Know how hard to go. By the end of each interval you should only be able to say a few words. Slow down before you stop.
• Swap any jump for a step. Step back instead of jumping, and do burpees without the jump. You still get the work.
• Take breaks when you need them. Pause the video, catch your breath, and come back in.
• Stop if you feel chest pain, faintness or dizziness. Check with your doctor before starting if you have a heart condition, are pregnant or haven't exercised in a long time.

15 to 21 minutes

HIIT cardio: 16 minutes, no repeats

Thirty different moves, 20 seconds each with 10 seconds to reset. Short, fast and over before you know it.

• Time: 16 minutes, 20 seconds on, 10 seconds off
• Level: intermediate to advanced
• You need: nothing (a mat helps for the planks)

What's in it: squats, lunge jumps, burpees, push up variations, plank shoulder taps, speed skaters and a spot sprint to finish.

Make it easier: step the lunge jumps and squat jumps, and do the push ups on your knees.

Full body HIIT circuit

Three rounds of four moves, Tabata style. You do each round three times through before moving on.

• Time: 20 minutes, 20 seconds on, 10 seconds off
• Level: intermediate to advanced
• You need: nothing (a mat helps)

The moves: round 1: front jacks, get down, dips, plank jacks with shoulder taps. Round 2: 180 jump squats, butt kicks, alternating lunge jumps, burpees. Round 3: mountain climbers, crab dance, diamond push ups, bicycle crunches.

Make it easier: do the 180 squats without the jump, and step the lunges instead of jumping them.

Beginner HIIT workout

Simple, steady intervals for your whole body, with a full 20 seconds to rest after each move. A good first HIIT workout, or a way back in after a break.

• Time: 20 minutes, 40 seconds on, 20 seconds off
• Level: beginner
• You need: nothing (a mat helps)

What's in it: star steps, lunges, speed skaters, squats, bear climbers, front jacks, mountain climbers, cobra push ups, plank shoulder taps and a few core moves to finish.

Make it easier: step side to side on the skaters, and slow the mountain climbers down rather than stopping.

Full body HIIT at home: no repeats

The most watched workout on this page, with over 2 million views. Squats and cardio first, then push ups and back work, then core.

• Time: 21 minutes, 45 seconds on, 15 seconds off
• Level: beginner to intermediate
• You need: nothing (a mat helps)

What's in it: air squats, pop squats, curtsy lunges, half burpees, mountain climbers, high knees, pike push ups, plank up downs, supermans, leg lifts and a plank to finish.

Make it easier: skip the jump on the pop squats and squat pulses, and drop to your knees for the push ups and plank up downs.

30 minutes

Intense HIIT cardio: no rest

Thirty-seven moves at 45 seconds each, straight through with no rest between them. The challenge is keeping a steady pace for half an hour.

• Time: 31 minutes, 45 seconds per move, no rest
• Level: intermediate
• You need: nothing (a mat helps)

What's in it: jump rope, walk outs to push ups, lunges with knee drives, plank work, burpees, bicycle and starfish crunches, skater lunges and a spot sprint to finish.

Make it easier: there's no built-in rest, so take 10 seconds whenever you need it, and march in place for the jump rope and jumping jacks.

Hardcore HIIT

Close to 40 moves at 30 seconds with short rests, then a finisher: as many push ups as you can, then half burpee tuck jumps.

• Time: 32 minutes, 30 seconds on, 15 seconds off
• Level: intermediate to advanced
• You need: nothing (a mat helps)

What's in it: squat jumps, lunges, walk out push ups, half burpees, plank hops and T-rotations, diamond push ups, side plank dips, leg drops and crunches.

Make it easier: step back instead of jumping on the burpees and plank hops, and do the finisher push ups on your knees.

20/20 HIIT: no repeats

Short 20 second bursts with an equal 20 seconds to recover, so you can push hard on every move.

• Time: 30 minutes, 20 seconds on, 20 seconds off
• Level: intermediate to advanced
• You need: nothing (a mat helps)

What's in it: squat pulses, mountain climbers, jump squats, high knees, push up variations, plank work, several kinds of burpees, side lunge jumps and core moves, with a spot sprint to finish.

Make it easier: swap each burpee for a half burpee with no jump, and the jump squats for air squats.

40 minutes

40 minute full body HIIT

Our longest no-equipment HIIT workout: legs, push ups, bear crawls, abs, obliques and cardio, with no repeats.

• Time: 41 minutes, 40 seconds on, 20 seconds off
• Level: intermediate to advanced
• You need: nothing (a mat helps)

What's in it: squats, lunges with kicks, bear walks and crawls, push up variations, star jumps, plyo lunges, Russian twists, side plank dips, bear rows and pike shoulder taps.

Make it easier: step out of the star jumps and plyo lunges, and take the push ups on your knees. If 40 minutes is a lot, stop at 20 and finish it another day.

How often to do HIIT

Two or three HIIT workouts a week is plenty for most people. Leave a day between them, and fill the days in between with strength work, walking or rest. HIIT is hard on purpose, so it works best when you come to it fresh.

A simple week with these workouts

Want a plan that picks for you? The 30 day HIIT challenge with no equipment lays out every day.

Questions

Can you do HIIT with no equipment?

Yes. Squats, lunges, push ups, burpees, mountain climbers and planks are enough to get your heart rate up and work your whole body. Every workout on this page uses only your body weight.

Is 15 minutes of HIIT enough?

It can be, if you work hard during the intervals. A short session like the 16 minute HIIT cardio workout is a real workout, and on busy days it's far better than skipping. Longer workouts give you more total work, so mix both through the week.

How many times a week should I do HIIT?

Two or three times a week, with a day in between. More than that and most people start to feel run down, and the quality of each session drops.

Is HIIT OK for beginners?

Yes, if you start easy. Begin with the beginner HIIT workout, take the no-jump options, and rest whenever you need to. Our beginner's guide to HIIT has a 10 minute workout to start with.

Can I do HIIT without jumping?

Yes. Step instead of jumping, march instead of running in place, and do burpees without the jump. You'll still get your heart rate up. For workouts with no jumping at all, see our low impact workouts.

Does HIIT burn fat?

HIIT uses a lot of energy for the time it takes and improves your fitness. Losing fat comes down to what you eat and how active you are overall, though, and no workout burns fat from one spot. Think of HIIT as one good part of a week that also has strength training, walking and enough protein.

More workouts like these

• Full body workouts with no equipment
• No repeat workouts
• Tabata workouts
• Beginner home workouts
• 20 minute workouts
• 30 minute workouts
• The 15 day Tabata challenge