If you want to get in a little exercise at home and get sweaty, it’s HIIT to the rescue! These high-intensity workouts can be done at home, in a small space, and with minimal or no equipment.
If you’re finding it hard to get motivated to work out as intensely as you do at the gym, it may help to find a time each day to devote to your home workout – make it part of your daily schedule (write it down in your planner!) so you don’t skip it. Dedicate one spot in your house for home workouts, hang up motivational quotes, and throw on a POPSUGAR Fitness Spotify playlist to get you psyched. Then, choose one of these HIIT workouts, and you’ll feel so good after!
Related: 8 No-Equipment Workouts You Can Do Just About Anywhere – Cardio Included
POPSUGAR Photography / Benjamin Stone
CrossFit and HIIT Married, and This 20-Minute Fat-Burning Workout Was Born
Equipment needed: pair of light- to medium-weight dumbbells (three to 15 pounds)
This 20-minute CrossFit HIIT workout is just four moves. If you don’t have a bike or rower, you can run in place, jump rope, or do a CrossFit fave: burpees!
POPSUGAR Photography / Kathryna Hancock
30-Minute Ultimate HIIT Workout
Equipment needed: none
This 20-minute HIIT workout involves 10 basic bodyweight moves, many of which are plyometric exercises like jump squats and plank jacks.
Getty / tucko019
40-Minute HIIT Workout
Equipment needed: pair of light- to medium-weight dumbbells (three to 15 pounds)
This 40-minute HIIT workout combines bodyweight moves with basic dumbbell exercises like high-knee skips and sumo squats.
POPSUGAR Photography / Kathryna Hancock
This 30-Minute HIIT Workout Is Better For Weight Loss Than a 30-Minute Run
Equipment needed: pair of medium- to heavy-weight dumbbells (five to 20 pounds) and a kettlebell if you have it.
This 30-minute HIIT workout is an EMOM workout, which stands for every minute on the minute. You’ll alternate doing burpees with strengthening moves like dumbbell thrusters and push-ups.
Getty / mihailomilovanovic
45-Minute HIIT Workout
Equipment needed: jump rope (if you don’t have one, just pretend!) and a pair of medium- to heavy-weight dumbbells (five to 20 pounds)
This 45-minute HIIT workout is fast-paced and will leave you dripping with sweat! You’ll target every area of your body and get in some cardio moves too with jumping rope and mountain climbers.
POPSUGAR Studios
20-Minute Full-Body HIIT Workout
Equipment needed: pair of medium- to heavy-weight dumbbells (five to 20 pounds)
Celebrity trainer and Barry’s Bootcamp instructor Astrid Swan McGuire leads you through this 20-minute HIIT workout that works every muscle in your body.
POPSUGAR Studios
45-Minute At-Home HIIT Workout
Equipment needed: mini booty band and a pair of light- to medium-weight dumbbells (three to eight pounds)
This 45-minute at-home HIIT workout is perfect for small spaces and 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.
POPSUGAR Photography / Maria del Rio
20-Minute No-Equipment HIIT Workout
Equipment needed: none
This 20-minute HIIT workout can be done anywhere. You’ll do a short warmup, followed by three sets of high-intensity moves that work the whole body.
POPSUGAR Studios
30-Minute HIIT With Weights
Equipment needed: pair of medium- to heavy-weight dumbbells (five to 20 pounds)
Challenge yourself with this heart-pumping 30-minute HIIT workout from Equinox trainer Anja Garcia – she’s fun, but she’ll make you work!
POPSUGAR Studios
30-Minute No-Equipment HIIT Workout
Equipment needed: none
Follow along to this no-equipment HIIT workout from Gideon Akande, creator of Get Fit With Giddy. Challenge yourself with cardio moves like star jumps and quick feet, and know that Gideon’s motivation will keep you smiling through the burn.
POPSUGAR Photography / Kathryna Hancock
20-Minute Jump-Rope HIIT Workout
Equipment needed: jump rope (if you don’t have one, just pretend!)
This fast-paced 20-minute HIIT workout alternates between jumping rope and bodyweight moves like air squats and V-ups.
Getty / mihailomilovanovic
16-Minute Bodyweight HIIT Workout
Equipment needed: none
This 16-minute HIIT workout involves eight basic bodyweight moves, many of which are plyometric exercises, so it may be quick, but it’s intense.
POPSUGAR Photography / Kathryna Hancock
12-Minute CrossFit HIIT Workout
Equipment needed: one medium-weight dumbbell
Even though this CrossFit HIIT workout is just three moves done for 12 minutes, you’ll work your entire body and hardly be able to catch your breath by the end.
POPSUGAR Studios
30-Minute Tabata Workout
Equipment needed: none
This cardio and sculpting 30-minute workout from Tabata instructor Raneir Pollard alternates between 20 seconds of intense bursts of work and 10 seconds of rest in four-minute rounds.
POPSUGAR Photography / Kathryna Hancock
POPSUGAR Photography / Benjamin Stone
30-Minute Bodyweight HIIT Workout
Equipment needed: none (but you can add dumbbells to make it harder)
This effective bodyweight HIIT workout takes 30 minutes, it includes moves like jump squats and burpees, and you’ll burn 300 calories!
POPSUGAR Studios
30-Minute Advanced HIIT Workout
Equipment needed: none
This 30-minute HIIT workout from Equinox group fitness instructor Raneir Pollard contains five Tabata-inspired intervals with periods of work that last between 40 and 20 seconds.
POPSUGAR Studios
10-Minute HIIT Workout
Equipment needed: none
Celeb trainer Astrid Swan McGuire leads you through this full-body 10-minute HIIT workout. It may be only 10 minutes long, but it will leave you dripping with sweat.
