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.

Workout details for an at-home circuit training workout.

Table of Contents

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

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