10 At-Home HIIT Workouts to Get Fit Without a Gym


Sometimes, our lifestyles call for a short, convenient workout in lieu of going to the gym.  The great thing about High-Intensity Interval Training (HIIT) is that you don’t need a ton of equipment or time to do it right. On the other hand, you better be bringing some motivation because these workouts are going to drive up your heart rate and will leave you feeling pretty gassed.

“HIIT has demonstrated to be the most effective training protocol for losing weight, building stamina, conditioning your body, and revving up your metabolism,” says Eraldo Maglara, N.S.C.A.-C.P.T.

For these HIIT workouts, all you’re going to need is—at most—some dumbbells, kettlebells, or a medicine ball. Some merely require your own bodyweight or items you can find around your house. Let’s get it started.

Workouts 1-4 include exercises provided by Eraldo. Workouts 5-8 include exercises provided by personal trainer Alli Forsythe. The final 2 workouts were provided by personal trainer Will Lanier. For all workouts, warm up for 3-5 minutes with running in place, jumping jacks, or rope skipping.

pull-up bars

The Best Pullup Bars for a Killer At-Home Workout

Read article

Directions for 1-4: Even though these exercises incorportate added resistance, they can be done for HIIT. Perform all exercises for 1 min. each with a light enough weight to ensure proper form. (Since you should be moving through them pretty quickly, you’ll want a lighter weight than you may use for a typical strength training session.) In between each exercise, you will perform 30 seconds of mountain climbers or jump squats. Rest no more than 15 seconds in between each exercise. After completion, rest 3 minutes and repeat two more times.

Directions for 5-8: For each exercise, perform 15-20 repetitions taking no more than a 10 second break between each exercise. Set your timer for 10 minutes and cycle through the exercises until it goes off.

Directions for 9-10: See directions on each slide.

Eraldo Maglara is an N.S.C.A.-certified personal trainer and author/TV host of “Healthy Lifestyle with Eraldo.”

Alli Forsythe is a Los Angeles-based SoulCycle Instructor, NASM-Certified Personal Trainer, cyclist, triathlete, world traveler and writer. She can be seen on the 25th Season of The Amazing Race on CBS as one half of #TheCyclists.  

Will Lanier is the General Manager and personal trainer at Barry’s Bootcamp.

Workout 1

1. Kettlebell Swings
Begin by bending your knees to a 90 degree angle, feet slightly wider than shoulder-width, back leaning forward and holding a kettlebell between your legs. As you begin your upward movement, thrust your hips forward while elevating the kettlebell to shoulder height. Return to starting position.

2. Decline Pushups

Place hands on the floor, head looking down and both feet on a bench. Keep your back straight. Lower your body until your elbow is at 90 degrees and your humerus is parallel with the floor. Repeat.

3. Fire Hydrants

Start on all fours, hands shoulder-width apart, head looking down, knees bent, and back straight.  Using your hip abductor, raise one bent leg to the side until it is parallel with the floor. Return to starting position and switch to the other leg.

*In between each exercise, perform 30 seconds of mountain climbers or jump squats with 15 seconds of rest before and after. 

Workout 2

1. Forward Dumbbell Lunge with Twist
Stand straight holding a Dumbbell in front of you. As you step forward into a lunge (making sure your knee doesn’t exceed your toes and back knee is kept off the ground), slowly twist your torso to one side while holding the dumbbell in front of you. Return to center and push yourself off to starting position. Repeat with the other side.

2. Bent Over Lateral Raise with Dumbbells
Start by leaning forward (keeping your back straight) and holding a pair of dumbbells in front of you below your knees. Next, slowly raise the dumbbells in an upward motion until they are parallel with your shoulders while keeping your back straight and head looking down. Lower the weights to starting position and repeat.

3. Plank with Dumbbell Row
Begin by assuming a pushup position while keeping your feet shoulder-width apart, back straight, head looking down and holding in your hands a pair of dumbbells. While keeping your body in the same position, lift a dumbbell towards your abdominals and hold for a second. Lower your arm down and repeat with other arm.

*In between each exercise, perform 30 seconds of mountain climbers or jump squats with 15 seconds of rest before and after.  

Workout 3

1. Weighted Step-ups
Start with holding two dumbbells in each hand and placing one foot on a bench. Lift your body off the ground while using your leg on the bench to generate the power. Once at the top, switch feet and come down using the opposite leg. Repeat on the other side.

2. Chin-Ups
Begin by placing your hands shoulder-width apart on a bar in a suppinated position (underhand grip). Bend your knees to a 90 degree angle. Slowly lift your body until your chin is above the bar. Return to starting position and repeat again.

3. Russian Twists with Medicine Ball
Lay down on a floor with knees bent 90 degrees, resting on your heals. Hold a medicine in front of you with arms straight. Begin by twisting your torso side to side while holding your back on an angle.

*In between each exercise, perform 30 seconds of mountain climbers or jump squats with 15 seconds of rest before and after.  


Workout 4

1. Weighted Goblet Squat

2. Decline Pushups

3. Plank with Dumbbell Row

*In between each exercise, perform 30 seconds of mountain climbers or jump squats with 15 seconds of rest before and after.  

Workout 5

1. Wall Squat + Pulse on Toes
Stand with your back against a wall. Slide down until you are bent 90 degrees at the knees and the waist. Press up through the balls of your toes activating your calves. Slide your back continuously up and down the wall about 3-5 inches for 15 seconds at a time. Break for 5 seconds by standing up then lowering back down.

2. Power Pushup + Mountain Climbers
Just like a regular push-up, except instead of just straightening your arms, use all of your power and strength to push off the ground landing with soft elbows. Perform 10 mountain climbers by driving your knee into your chest 10 times (5 on each side). Make these moves as powerful and explosive as possible without losing good form.

3. Walking Plank
Start in a plank position with your forearms on the ground. Walk up to a full plank by placing the palm up your hands on the ground and straightening your elbows. Then, return back to the forearm plank. Keep this movement controlled and steady. Make sure your hips and butt stay in line with the rest of your body while keeping your abs engaged at all times.

Workout 6

1. Tuck Jumps
Starting in a squat with your chest up and your knees behind your toes, jump up as high as you can, driving your knees into your chest. Land on the balls of your feet with soft knees followed by lowering your heels. Keep this move explosive and quick. Try not to break between jumps.

2. Woodchopper with Laundry Detergent
Grab a large bottle of laundry detergent. The fuller it is, the better. Start with your feet hip-width apart and knees bent in a half squat. Rotate your torso to one side reaching to the outside of your foot. Tightening your abs, swing your torso, arms and laundry detergent up and to the opposite corner just like you are driving a golf club. Keep your feet planted on the ground at all times. Make sure you do equal reps on both sides.

3. Bear Crawl Into a Reverse Burpee
Start in a squat postion. Walk your hands out into a plank. Perform a reverse burpee. (Drive knees towards your chest, jump straight into the air landing back in a squat. Shoot your legs back into a plank, perform one push up.) Walk your hands back to your feet and return to your starting squat position. Keep the bear crawl smooth while making the reverse burpee powerful and explosive.


Workout 7

1. Mountain Climbers with 2 Towels
Begin in a plank position with one foot on each towel. Drive your knees to your chest 4 times (2 on each side). Then, drive your knee out and towards your elbow 4 times (2 on each side).

2. Squat Jump (Out and In)  + Overhead press with a Gallon of Water
One gallon of water weighs about 8.5 pounds. Hold the jug right at your chest with your elbows in and your feet together. Begin by jumping your legs out just past hip-width into a full squat while pressing the jug overhead. Finish by jumping your feet together and returning the jug back into your chest. For more of a challenge, hold one jug in each hand. Perform this exercise as fast as possible and sinking far down into the squat without losing good form.

3. Walking Plank

Workout 8

1. Knee Tucks with a Towel
(You will need to be on a slick surface for this.) Start in a plank position placing the towel under your feet. Drive your knees into your chest sliding your feet forward without raising your but in the air. Keep this movement controlled and steady.

2. High-Knees + Squat Jumps
Just like you’re running up a set of stairs, drive your knees into your chest while keeping your back straight and landing with soft knees on the balls of your feet; 5 on each side. Follow it up with 3 jump squats by starting in a squat position (chest up, weight in the heels, knees behind your toes), jump up as high as you can returning in a squat. Make sure your knees are bent when you land. Make this as aggressive and explosive as possible.

3. Bear Crawl Into a Reverse Burpee

Workout 9

Cycle thru these 2 movements with the following pattern

10 Push-Ups

1 Cross Body Mountain Climber (left + right = 1)

9 Push-Ups

2 Cross Body Mountain Climbers (left + right =1)

8 Push-Ups

3 Cross Body Mountain Climbers (left + right =1)

Continue until you get to 1 pushup and 20 mountain climbers.

Workout 10

12-Minute Tabata Workout (20 seconds of work, 10 seconds of rest)

Cycle through as 20 seconds of squats, 10 seconds rest, 20 seconds burpees, 10 seconds rest, 20 seconds sit-ups, 10 second rest

Repeat that 8x through:





For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!