HIIT workouts

Ready-made, no-equipment HIIT workouts. Each one is ordered so you're not up and down off the floor and your muscles take turns. Press start and the timer runs it for you.

• 5-Minute HIIT Workout 4:50 · 10 moves · 20/10s · 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 · 40/20s · 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 · 45/15s · 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 · 45/15s · 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 · 45/15s · 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 · 30/30s · 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 · 40/20s · 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 · 40/20s · 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 · 40/20s · 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 · 40/20s · 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 · 40/20s · 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 · 40/20s · 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 · 40/20s · 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 · 40/20s · 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 · 40/20s · 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.

Want something else? Build your own from a goal, a time and your level.