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Cardio & conditioning

HIIT workout at home

Forty seconds of work, twenty seconds of rest. Work hard enough that talking is difficult, then recover fully between rounds.

20 minIntermediate10 movesNo equipmentCalves · Shoulders · Quads · Glutes · Abs · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Jumping jack60 s
    Beginner · Calves, Shoulders, Quads · 3D demoHarder: Mountain climbers
  2. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  3. Inchworm walkout4 reps
    Intermediate · Abs, Shoulders, Hamstrings · 3D demoEasier: Forearm plankHarder: Turkish get-up

Intervals

3 rounds · Rest 60 s between rounds

  1. Jumping jack40 s on, 20 s off
    Beginner · Calves, Shoulders, Quads · 3D demoHarder: Mountain climbers
  2. Jump squat40 s on, 20 s off
    Intermediate · Quads, Glutes, Calves · 3D demoEasier: Bodyweight squatHarder: Box jump
  3. Mountain climbers40 s on, 20 s off
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoEasier: Jumping jackHarder: Burpee
  4. Burpee40 s on, 20 s off
    Advanced · Quads, Chest, Shoulders · 3D demoEasier: Mountain climbersHarder: One-arm push-up
  5. Skipping40 s on, 20 s off
    Beginner · Calves, Hip flexors, Quads · 3D demoHarder: Alternate-leg bounding
  6. Bear Crawl40 s on, 20 s off
    Intermediate · 3D demoEasier: Bear Crawl Sled Drags

Cool-down

  1. Downward-facing dog (Adho Mukha Svanasana)5 breaths
    Beginner · Shoulders, Hamstrings, Calves · 3D demoEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  2. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)

Tips

  • Swap jumps for marches if you need low impact.
  • Build up: start with two rounds.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

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An advanced jump training session: pogo hops, box jumps, split squat jumps, broad jumps and depth jumps.

30 minAdvanced8 movesA bench or box, A step

Questions people ask

How long does the hiit workout at home take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for me?

It is written at intermediate level. 7 of its 10 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.