If you want to get in a little exercise at home but want to 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!
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 Cross 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!
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.
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.
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20-Minute Full-Body HIIT Workout
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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.
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45-Minute At-Home HIIT Workout
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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.
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.
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30-Minute No-Equipment HIIT Workout
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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.
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.
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!
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10-Minute HIIT Workout
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Equipment needed: none
Celeb trainer Astrid 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.
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30-Minute HIIT With Weights
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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!
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30-Minute Tabata Workout
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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.
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30-Minute Advanced HIIT Workout
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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.