High-Intensity Interval Training (HIIT) is one of the most efficient ways to burn calories, build strength, and improve endurance—all without needing any equipment. Whether you’re at home, traveling, or simply looking for a quick yet effective workout, this guide will help you build your own HIIT routine based on your fitness level and goals.
Why Choose HIIT? HIIT workouts alternate between short bursts of intense effort and brief recovery periods, maximizing calorie burn in a short amount of time. If you’re curious about the benefits of HIIT, we have an article talking about the benefits of HIIT workouts here.
15 HIIT Exercises (Choose Your Level)
This list provides three exercise variations for each major muscle group (beginner, intermediate, pro), so you can select the best options for your fitness level.
Shoulders
- Arm Circles (Beginner) – Stand tall, extend arms, and make small circles.
- Pike Push-Ups (Intermediate) – Start in a downward dog position and lower your head to the ground.
- Handstand Push-Ups (Pro) – Against a wall, lower into a push-up and press back up.
Chest
- Incline Push-Ups (Beginner) – Hands on an elevated surface, perform a push-up.
- Standard Push-Ups (Intermediate) – Hands shoulder-width apart, lower chest to the floor.
- Explosive Clap Push-Ups (Pro) – Push off the ground and clap before landing.
Back
- Superman Hold (Beginner) – Lie face down, lift arms and legs, hold for time.
- Superman Rows (Intermediate) – In the Superman position, pull elbows back like a row.
- Reverse Snow Angels (Pro) -Lie face down, arms by your sides, Lift your arms and legs slightly off the ground, Sweep your arms in a wide arc from your hips to overhead, then return.
Legs
- Bodyweight Squats (Beginner) – Stand with feet shoulder-width apart, lower into a squat.
- Jump Squats (Intermediate) – Squat down, then explode up into a jump.
- Jump lunges (Pro) – Start in lunge, jump, switch legs mid-air, land softly
Abs
- Knee Tucks (Beginner) – Sit back, lean slightly, and bring knees to chest.
- Bicycle Crunches (Intermediate) – Alternate elbow to opposite knee in a crunch motion.
- V-Ups (Pro) – Lie flat, lift legs and upper body together to form a V shape.
Timing Options: Adjusting for Difficulty
Pick a timing structure based on your fitness level:
- Beginner: 10 seconds work / 20 seconds rest
- Intermediate: 15 seconds work / 15 seconds rest
- Pro: 20 seconds work / 10 seconds rest
Perform each exercise in a circuit, completing 3-5 rounds for a full-body workout.
Bonus: Minimal Equipment for a Greater Challenge
While no equipment is required, adding small tools can make your workout even more challenging:
- Yoga Mat: For comfort and support during floor exercises.
- Dumbbells: Add resistance to movements like squats or rows.
- Jump Rope: Increase cardio intensity with high-speed skipping intervals.
- Resistance Bands: To help increase resistance on various exercises
Final Thoughts
This guide allows you to customize your own HIIT workout based on your goals and fitness level. Choose exercises from each category, adjust the timing structure, and push yourself with minimal equipment if needed. Stay consistent, challenge yourself, and enjoy the results!
Note: This blog post contains affiliate links, which means we may earn a small commission if you purchase through these links, at no additional cost to you. We review all ratings on these recommendations, and we only recommend products or services we believe can serve a purpose to you. Your support helps keep this blog running, so thank you!