15 routines · 10–45 min
HIIT Workouts at Home
HIIT workouts alternate short, all-out work intervals with brief recovery, so you get a hard cardio session done in as little as 10 minutes. Because the effort is high, two or three sessions a week is plenty. Pick the no-equipment version or add dumbbells or a kettlebell for more power.
Pick a routine
Choose your equipment and time
Every routine includes a warm-up, a timed circuit and a follow-along timer. Switch the level on the routine page.
Key exercises
Moves you will practice
Each one links to a step-by-step form guide with common mistakes to avoid.
Multi-week plans
Follow a plan
Day-by-day schedules that use these routines and get harder every week.
FAQ
HIIT Workouts at Home: common questions
How often should I do a hiit workout?
Aim for 2 to 3 times a week; high intensity needs real recovery. Move up a level once the current one feels easy.
How long should a hiit workout be?
Every hiit workout here comes in 10 to 45 minutes versions. Short sessions done consistently beat occasional long ones, so pick the length you can repeat.
Do I need equipment for a hiit workout at home?
No. Every hiit workout has a no-equipment version, and there are also versions for dumbbells, kettlebell if you want to add load.