Can you get a good workout with no equipment?

Yes. HIIT works by keeping your effort high for short intervals, and bodyweight moves like squats, lunges, push-ups and burpees do that well. Make it harder with longer work, shorter rest or harder variations.

How long should a home workout be?

Ten to twenty minutes of HIIT is plenty for most people. Five minutes counts on a busy day.

Are these workouts free?

Yes, all of them, with no account or ads.

Free no-equipment workouts

Bodyweight workouts you can do in a living room, a hotel room or a garden. Pick one and press start, or generate your own in a few seconds.

Generate your own Open the timer

Pick a workout

5-Minute HIIT Workout 4:50 · 10 moves · Intermediate
A five-minute, no-equipment HIIT workout: 10 moves, 20 seconds on and 10 off. Six standing moves, then one trip to the floor. Free, with a built-in timer.
10-Minute HIIT Workout 9:40 · 10 moves · Intermediate
A 10-minute full-body HIIT workout with no equipment: 10 moves at 40 seconds on, 20 off, ordered so you only get down to the floor once.
15-Minute HIIT Workout 14:45 · 15 moves · Intermediate
A 15-minute bodyweight HIIT workout: 15 moves, 45 seconds on and 15 off, with standing cardio and legs first and one block of floor work at the end.
20-Minute HIIT Workout 19:45 · 20 moves · Intermediate
A 20-minute full-body HIIT workout with no equipment: 20 moves at 45 seconds on, 15 off. Standing block first, then one floor block, and no muscle worked twice in a row.
30-Minute HIIT Workout 29:45 · 15×2 moves · Intermediate
A 30-minute no-equipment HIIT circuit: 15 moves done twice through at 45 seconds on and 15 off. Two floor trips in total, one per round.
Beginner HIIT Workout (No Equipment) 14:30 · 15 moves · Beginner
A 15-minute beginner HIIT workout at home with no equipment and no jumping: 15 easy-to-learn moves, 30 seconds on and 30 seconds off.
No-Jumping HIIT Workout 21:40 · 22 moves · Intermediate
A 22-minute low-impact HIIT workout with no jumping: 22 joint-friendly moves at 40 seconds on, 20 off. Still hard; just no impact.
Quiet Apartment HIIT Workout 15:40 · 16 moves · Intermediate
A quiet 15-minute HIIT workout for apartments: no jumping, no stomping and nothing that travels, so it fits on a yoga mat and won't bother the neighbours below.
15-Minute Core HIIT Workout 14:40 · 15 moves · Intermediate
A 15-minute core HIIT workout: abs, planks and side planks with short cardio bursts, 40 seconds on and 20 off, in one continuous floor block.
Lower-Body HIIT Workout 21:40 · 22 moves · Intermediate
A 20-minute lower-body HIIT workout for legs and glutes with no equipment: squats, lunges, jumps and glute work at 40 seconds on, 20 off.
Upper-Body HIIT Workout 20:40 · 21 moves · Intermediate
A 20-minute upper-body HIIT workout with no equipment: push-ups, dips, planks and back work for arms, chest and shoulders, 40 seconds on and 20 off.
Fat-Burning HIIT Workout 19:40 · 20 moves · Intermediate
A 20-minute cardio-heavy HIIT workout with no equipment: hard bursts alternated with easier strength moves, 40 seconds on and 20 off.
Booty Workout 17:40 · 18 moves · Intermediate
An 18-minute booty workout with no equipment: squats, curtsy lunges, kickbacks and glute bridge pulses, ordered so you only get down to the floor once. Free, with a built-in timer.
Toned Legs Workout 16:40 · 17 moves · Beginner
A 17-minute no-jumping leg toning workout: squats, lunges, pulses and holds for your quads, glutes, inner thighs and calves. No equipment apart from a wall. Free, with a timer.
Toned Arms Workout (No Weights) 15:40 · 8×2 moves · Beginner
A 16-minute arm toning workout with no weights: push-ups, pike push-ups, tricep dips and back work for your arms, shoulders and upper back. Two rounds, with a built-in timer.

What you need

Some floor space about the length of your body, and that's it. A mat or rug helps for floor moves. A few moves use a couch or a wall, and each one has a no-equipment swap.

No jumping? No problem

If you're in a flat, have sore knees or are just starting, try the no-jumping workout or the quiet apartment workout, or set the builder to "no jumping" and it leaves out every jump.

230 bodyweight moves

Every move in the exercise library has a how-to, an easier and a harder version, and an animation you can watch from two angles. Add any of them to a workout in one tap.

Questions

Can you get a good workout with no equipment?: Yes. HIIT works by keeping your effort high for short intervals, and bodyweight moves like squats, lunges, push-ups and burpees do that well. Make it harder with longer work, shorter rest or harder variations.
How long should a home workout be?: Ten to twenty minutes of HIIT is plenty for most people. Five minutes counts on a busy day.
Are these workouts free?: Yes, all of them, with no account or ads.