Grab Your Dumbbells and a Towel, Because This 45-Minute HIIT Workout Heats Up Fast

Getty / gradyreese

If you work out regularly, you’ve undoubtedly heard the buzz surrounding high-intensity interval training. HIIT mixes intense bursts of exercise with rest periods, burning more calories in less time than other forms of cardio. It’s long been considered one of the most effective workouts for weight loss for that very reason. What’s more, you don’t need a ton of space or fancy equipment to do it.

“It’s possible with a stretch of space no greater than your arm span to get an amazing full-body workout that will leave you feeling like you tackled every piece of equipment at your gym,” Karisa Curtis, an NASM-certified personal trainer in Los Angeles, told POPSUGAR. “To achieve that, intensity is key – so a HIIT workout is your best bet to get a great cardio workout, torch calories, build endurance, and burn fat without all the space or equipment.” Whether you’re working out in your dorm, a small apartment, or a hotel room, Karisa’s intense, 45-minute routine is exactly what you need to get started.

45-Minute, At-Home HIIT Workout


  • Mini band
  • Light to moderate set of weights (three to eight pounds)

Directions: This 45-minute workout is broken down into four segments: a 10-minute warmup, a 24-minute HIIT circuit, a three-minute, high-intensity finisher, and a five- to 10-minute cooldown. For the circuit, perform each of the six exercises for 40 seconds, resting for 20 seconds in between, and repeat that for a total of four rounds. Things are going to get sweaty, so make sure you have a towel on hand.

Related Posts
Latest Fitness
The End.

The next story, coming up!