HIIT · 45 minutes
45-Minute HIIT Workout at Home (No Equipment)
- 45 min
- 6 moves × 7 rounds
- No Equipment
- Beginner
This 45-minute hiit workout alternates all-out effort with short recovery to torch calories in less time. It opens with a short warm-up, moves into a 6-exercise circuit you repeat 7 times, and finishes with a cool-down stretch.
Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.
The workout
Warm-Up
30s each · no rest
- 1
Standing Torso Twists30sCore · Back
- 2
Step Jacks30sFull Body · Shoulders
- 3
Hip Circles30sGlutes · Core
- 1
Main Circuit
20s work · 40s rest
Repeat 7× · 40s rest between rounds
- 1
Wall Sit20sQuads · Glutes
- 2
Glute Bridge20sGlutes · Hamstrings
- 3
Step-Back Burpee20sFull Body · Quads · Core
- 4
Mountain Climbers20sCore · Shoulders · Quads
- 5
Bodyweight Squat20sQuads · Glutes
- 6
Low-Impact Skaters20sGlutes · Quads
- 1
Cool-Down
30s each · no rest
- 1
Butterfly Stretch30sGlutes · Hamstrings
- 2
Cobra Stretch30sCore · Back
- 330s
- 1
FAQ
Is a 45-minute hiit workout enough?
Yes. 45 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.
How often should I do this hiit workout?
Aim for 2 to 3 times a week; high intensity needs real recovery. Increase the level once the current one feels easy.
Can beginners do this workout?
Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.
Do I need any equipment?
No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.
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