This no-equipment HIIT workout involves 45 minutes of high-intensity circuit training broken into 3 15-minute segments, one focusing on abs, one on lower-body and one on cardio. You will need less than 1 hour to complete this workout.

Warm-Up

Run through this quick warm-up before starting the HIIT workout.

Complete 2 rounds:

• 10 bodyweight squats
• 10 reverse lunges
• 20 front kicks
• 20 buttkickers
• 20 high knees
• 10 downward dog to upward dog

HIIT Workout Details

Complete 3 rounds of each circuit following a 40-second work, 20-second rest format, switching between movements every minute.

For example, for circuit one, do 40-seconds of walkouts then rest for 20 seconds, then start 40 seconds of jumping jacks followed by 20 seconds of rest. Repeat, switching movements every minute until you have completed 3 rounds.

Rest for 2-3 minutes between each 15-minute segment.

Circuit 1: Cardio

Repeat for 3 rounds of 40 seconds on, 20 seconds off, switching movements every minute:

1. Walkouts with Push Up
2. Jumping Jacks
3. Burpees
4. Fast Feet
5. Lateral Bounds (Skater Jumps)

Circuit 2: Legs and Glutes

Repeat for 3 rounds of 40 seconds on, 20 seconds off, switching movements every minute:

1. Squat to Alternating Side Leg Raise
2. Jumping Lunges (scale to reverse lunge)
3. Drop Squats
4. Fire Hydrants Left
5. Fire Hydrants Right

Circuit 3: Core Strength

Repeat for 3 rounds of 40 seconds on, 20 seconds off, switching movements every minute:

1. Plank with Alternating Leg Lift
2. Sit-Ups
3. Toe Touch Crunches
4. Alternating V-Ups
5. Superman Snow Angels

More Workouts to Try

• 30-Minute Bodyweight EMOM
• No-Equipment Strength Training Workout
• No-Equipment Bodyweight Workout
• No-Equipment Bodyweight Conditioning Workout