High intensity interval training workouts are my favorite when I’m short on time. All but the oldest workouts have videos to go with them so you can follow along at home. Be sure to subscribe to my YouTube channel so you never miss one!
If you specifically love the tabata interval structure (20 sec work / 10 sec of rest), check out my tabata workouts page. They’re also below mixed in with the other interval structures.
Click on an image to see full workout tutorial. Organized chronologically, newest first.
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- Total Body HIIT Circuit Workout (30 On / 30 Off)
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- No Equipment HIIT Workout (30 On / 30 Off)
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- No Jumping Tabata Workout
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- Bodyweight Tabata Superset Workout (20 Mins)
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- Lower Body Tabata Superset Workout (20 Mins)
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- 30 Min HIIT Workout with Weights (Total Body)
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- 30-Min Full Body HIIT Workout (Bodyweight)
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- Total Body HIIT Workout for Beginners (22 Mins)
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- Total Body HIIT Workout (Kettlebell + Dumbbells)
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- Dumbbell HIIT Workout (Total Body, 22 Mins)
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- Resistance Band HIIT Workout (22 Mins, Total Body)
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- Bodyweight HIIT Workout (Total Body, 22 Mins)
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- Bodyweight Circuit + Tabata Workout for Upper Body & Core
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- Bodyweight Circuit + Tabata Workout for Lower Body
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- 15-Min HIIT Circuit Workout
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- 12-Min Kettlebell HIIT Workout
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- Beginner HIIT Workout
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- 25-Minute HIIT Workout (No Equipment Needed)
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- Step HIIT Workout for Lower Body
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- Bodyweight HIIT Workout
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- HIIT Workout for Legs & Butt
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- Circuit + Tabata Class – Studio Pumps Workout
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- Interval Workout (No Jumping)
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- 10-Minute Bodyweight Cardio Workout
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- Tabata Stepper Workout (Lower Body)
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- 20-Minute Stepper HIIT Workout
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- 12-Min Bodyweight Tabata Superset Workout (Total Body)
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- 5-Minute Build-A-Burpee HIIT Workout
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- 12-Minute Bodyweight Tabata Superset Workout: Core + Upper Body
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- Rowing + Tabata Supersets Workout
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- 12-Minute Bodyweight Tabata Superset Workout (Lower Body)
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- Med Ball HIIT Workout (18 Mins)
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- 5-Minute Full-Body HIIT Workout
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- 15- or 30-Minute Full Body Circuit Workout (Med Ball)
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- Legs & Butt Workout (Strength Circuits + Tabatas)
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- Upper Body & Core Workout (Strength Circuits and Tabatas)
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- 20-Minute Full Body Workout (High/Low Intensity and High/Low Weights)
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- 20-Minute Beginner Interval Workout
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- Quick HIIT Workout for Upper Body and Core (13 Minutes)
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- 12-Min Tabata Dumbbell Workout with Holds
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- Kettlebell Circuit Workout with AMRAP Finisher
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- 20-Minute Core Workout: Sliders and Tabatas
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- 10-Minute Bodyweight HIIT Workout
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- 20-Minute Low Body Workout with Sliders and Tabatas
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- 30-Minute Low Body Workout
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- Beginner Tabata Workout
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- 15-Minute HIIT Workout
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- Shoulder Workout: Endurance Burnout and Strength Exercises
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- 8-Min HIIT Workout
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- Low Body Circuit Workout with HIIT Blasts
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- 4-Minute Plank Tabata Challenge (Day 7)
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- 4-Minute Plank Tabata Challenge (Day 6)
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- 4-Minute Plank Tabata Challenge (Day 5)
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- 4-Minute Plank Tabata Challenge (Day 4)
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- 4-Min Plank Tabata Challenge (Day 2)
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- 4-Min Plank Tabata Challenge (Day 3)
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- 4-Minute Tabata Plank Challenge (Day 1)
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- Full-Body Medicine Ball Circuit Workout
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- Full Body Tabata Superset Workout
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- Full-Body & Cardio Tabata Workout
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- 12-Minute Bodyweight Core Tabata Workout
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- 12-Minute Bodyweight Tabata Workout: Lower Body (Butt & Legs)
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- 12-Minute Bodyweight Tabata Workout: Upper Body (Arms, Chest, Core)
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- 15-Minute Lateral Low Body Workout
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- 20-Minute BOSU Interval Workout
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- 16-Minute Bodyweight Interval Workout
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- Hill Pyramid Workout with Strength Training Tabatas
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- Tabata “Jacks” Workout
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- 15-Minute Bodyweight Workout
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- Interval Circuit Workout with Isometric Holds
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- 30-Minute Tabata Workout
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- Low Body HIIT Workout
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- Bodyweight Interval Pyramid Workout
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- Butt & Legs Kettlebell Workout with Cardio
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- Beginner Legs & Butt Workout
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- 15-Minute Beginner Upper Body Workout
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- Quiet, Small Space-Friendly At-Home Workout
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- Beginner Core Workout (Emphasis on Obliques)
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- Full-Body Beginner Workout
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- Power Wheel Ab Workout
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- Bodyweight Core Workout
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- 20-Minute Kettlebell HIIT Workout
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- Full-Body HIIT Circuit Workout with a Buy-In
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- 20-Minute Workout for Better Posture
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- Core Stacked Circuit Workout
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- Upper Body Stacked Circuit Workout
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- Legs & Butt Stacked Circuit Workout
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- 20-Minute Kettlebell HIIT Workout with Resistance Band Warm Up
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- 10-Minute Bodyweight Workout You Can Do Anywhere
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- Resistance Band Abductor Workout
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- 15-Minute Upper Body Workout (low weights, high reps)
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- Tempo Change Core Workout
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- Sweaty HIIT Circuit Workout
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- At Home Towel/Slider Workout
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- 30-Minute Jump Rope + Strength Training Interval Workout
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- Lower-Body HIIT Workout with a Burpee Challenge
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- Cardio Tabata Superset Workout
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- 4-Minute Tabata HIIT Workout
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- Medicine Ball Wall Workout
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- Bodyweight Butt Workout
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- Bodyweight Movement Pyramid Workout
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- Arm (+Core) Hand Weight Workout
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- Beginner Bodyweight Interval Workout
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- 45-Minute Treading Class Workout
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- 20-Minute Tabata Workout
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- Core Interval Workout for the Couch
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- Quick Upper Body & Core Workout
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- Med Ball Tabata Workout
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- 10-Minute “Work Break” Workout for the Office
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- 25-Minute Bodyweight Interval Pyramid Workout
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- Legs & Butt Bodyweight Workout
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- Upper-Body Kettlebell Interval Workout
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- Med Ball Core Workout
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- One-Bell Kettlebell Workout
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- Resistance Band Core Workout
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- 15-Minute HIIT Workout
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- Isometric (No Noise) Workout
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- Quick Bodyweight Ab Workout
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- Upper-Body Hand Weight Workout
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- “No-Rest” Tabata Workout with Isometric Holds
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- Kettlebell Cardio Workout
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- 30-Minute Kettlebell HIIT Workout with Finisher
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- 20-Minute HIIT “Torch” Workout (offered at Btone Fitness)
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- Lower-Body & Back Kettlebell Interval Workout
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- Dynamic 30-Day Plank Challenge
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- 12-Minute Kettlebell Blast Workout
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- Tabata Towel Workout
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- Core Superset Workout with the Stability Ball
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- 25-Minute Booty Workout
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- 20-Minute HIIT Workout
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- 20-Minute Upper Body Interval Workout
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- 30-Minute Bodyweight Interval Workout
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- Dynamic Tabata Workout with Cardio Intervals
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- 20-Minute Kettlebell Swing Core Workout
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- 30-Minute Workout of Exercises You (Love to) Hate
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- Power Wheel Ab Interval Workout
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- 30-Minute Interval Workout You Can Do While Watching TV
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- 20-Minute Bodyweight Interval Workout
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- Park Bench Workout
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- 15-Minute Wall Interval Workout
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- 20-Minute Tabata Workout
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- Resistance Band Interval Workout
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- 30-Minute Jump Rope Workout
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- Tabata Intervals Kettlebell Workout
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- 30-Minute Cardio Interval Workout
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- 20-Minute Burpee Workout
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- 30-Minute Body Weight Tabata Workout
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- 30-MInute Interval Workout
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- Kettlebell Tabata Workout
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- 20-Minute Ankle Weight Workout
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- 45-Minute Full-Body Conditioning Gym Workout
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- 28-Minute Interval Workout
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- Medicine Ball Tabata Workout
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- 30-Minute Circuit Workout
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- 16-Minute HIIT Workout
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- 20-Minute Kettlebell Workout
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- 20-Minute Total Body Circuit Interval Workout
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- Hotel Room Workout
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- Tabata Circuit Workout
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- Chair Workout
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- Beach Bum Workout
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- 30-Minute Kettlebell Workout
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- 12-Minute Ab Workout
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- Medicine Ball Interval Workout
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- Plank Workout
Best Interval Training Workouts
Not sure where to start? These are the most popular interval training workouts from the above gallery.
My Favorites
- 30 On / 30 Off Total Body HIIT Workouts – I have two workouts using this fun structure of 30 seconds on and 30 seconds off. BODYWEIGHT (no equipment needed!) and the other uses a RESISTANCE BAND + WEIGHTS.
- Resistance Band HIIT Workout – Broken up into three mini HIIT circuits using a resistance band. It’ll take you 22 minutes to complete. If you love it, I also have a bodyweight version, a dumbbell version and a kettlebell + dumbbell version.
- 12-Min Kettlebell HIIT Workout – Quick and challenging kettlebell routine!
Most Popular on YouTube
- 12-Min Bodyweight Tabata Superset Workout – Lower Body Focus – No equipment needed, three tabata supersets.
- Core-Focused HIIT Workout – Same structure as above but focused on core.
Beginner Interval Workouts
- Beginner Tabata Workout – No Equipment Needed – This is my most popular beginner-friendly workout on YouTube!
- Total Body Beginner HIIT Workout – You’ll use an interval structure of 40 seconds work / 20 sec rest as you go through a circuit of exercises.
- HIIT Workout for Beginners – Three mini circuits, 22 minutes to complete.
Save It for Later
Pin the image below to save this page for later! It’s updated in real time as new hiit workouts are added.
Don’t see what you’re looking for? Leave a comment below with your workout request! I’m constantly putting together new workouts and love input from my readers.
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