The Best Examples of HIIT Exercises for Home Workouts (No Gym Needed)

Quick, Real Examples of HIIT Exercises for Home Workouts

Let’s start where you actually care: specific moves you can do today. Here are real examples of HIIT exercises for home workouts that need little to no equipment and work in almost any space.

Think of these as building blocks. You’ll mix and match them into short intervals like 20 seconds on / 10 seconds off, or 30 seconds on / 30 seconds off.

Some of the best examples of HIIT exercises for home workouts include:

• Fast bodyweight squats or squat jumps
• High knees in place
• Mountain climbers
• Burpees (yes, the love–hate classic)
• Alternating reverse lunges or jumping lunges
• Push-ups or incline push-ups on a counter or couch
• Plank jacks
• Skater hops side to side

These are simple, but when you push the pace for short bursts, they absolutely count as HIIT.

Why HIIT at Home Still Works in 2024–2025

You might wonder if home HIIT is “good enough” compared to a gym session. Research keeps saying yes.

• The CDC notes that vigorous-intensity activity (like HIIT) can be done in short bouts and still contribute to your weekly activity goals: https://www.cdc.gov/physical-activity-basics/index.html
• A 2023 review in the National Institutes of Health (NIH) database found that HIIT improves cardiorespiratory fitness and metabolic health, even with low weekly time commitments: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763680/
• Short HIIT routines are now recommended in many time-crunched fitness programs because they fit busy schedules and can be done at home with minimal gear.

So if you’re looking for examples of HIIT exercises for home workouts that actually move the needle on fitness, you don’t need fancy equipment. You need intensity, structure, and consistency.

Bodyweight HIIT: Classic Examples You Can Do in Your Living Room

Let’s walk through specific moves and how to turn each into a home HIIT interval.

1. Squat Variations

Why they work: Squats hit your quads, glutes, and core, and they scale from beginner to advanced.

Beginner example of a HIIT squat interval:
Do bodyweight squats for 20 seconds, then rest 10 seconds. Repeat 6–8 times. Keep your feet shoulder-width apart, sit your hips back like you’re going into a chair, and stand tall.

Advanced example:
Turn them into squat jumps. Same timing, but explode upward and land softly, bending your knees to absorb impact. This is one of the best examples of how a simple move becomes a HIIT challenge.

2. High Knees in Place

Why they work: Zero space required, great for heart rate.

Run in place, driving your knees up toward hip height. Pump your arms.
Try 30 seconds on / 30 seconds off, 8–10 rounds. This is a classic example of a HIIT exercise for home workouts that mimics sprinting without needing a track.

3. Mountain Climbers

Start in a high plank, shoulders over wrists. Drive one knee toward your chest, then switch legs quickly like a horizontal run.

Use 20 seconds fast / 10 seconds rest. Focus on keeping your hips from bouncing up and down. This move hits core, shoulders, and cardio all at once.

4. Burpees

Love them or hate them, burpees are one of the best examples of HIIT exercises for home workouts because they recruit your whole body.

From standing, squat down, place your hands on the floor, jump or step your feet back into a plank, then jump or step them back in and stand or jump up.

Try 10–15 seconds work / 15–20 seconds rest for beginners, or 20/10 if you’re more conditioned.

5. Lunges and Jumping Lunges

Reverse lunges: Step one foot back, drop your back knee toward the floor, then return to standing. Alternate legs.

Jumping lunges: Start in a lunge, then jump and switch legs in midair, landing in the opposite lunge.

Use 30 seconds work / 30 seconds rest, alternating legs. This is a great example of how to build strength and balance into your HIIT workout at home.

6. Push-Ups and Variations

Push-ups turn your HIIT session into a strength-and-cardio combo.

• Use incline push-ups on a counter or couch if regular push-ups are too tough.
• For more challenge, try narrow-grip push-ups to hit triceps.

Do 20 seconds of push-ups / 10 seconds of rest, repeated 6–8 times. This is a simple example of HIIT that targets the upper body, which many home workouts ignore.

7. Plank Jacks

From a high or low plank, jump your feet out wide and back in, like a horizontal jumping jack.

Try 20 seconds on / 10 seconds off. This exercise is one of the best examples of HIIT core work for home workouts—no crunches required.

8. Skater Hops

Stand tall, then jump sideways to one leg, landing softly and letting the other leg sweep behind you. Then switch sides, like a speed skater.

Use 30 seconds on / 30 seconds off. This challenges your lateral stability and coordination, not just your lungs.

Low-Impact Examples of HIIT Exercises for Home Workouts

HIIT doesn’t have to mean pounding your joints. If you’re new to exercise, returning after injury, or just don’t like jumping, these examples of HIIT exercises for home workouts are kinder on knees and ankles.

Low-Impact Move Ideas

• Marching high knees: Instead of running, march with purpose, lifting knees high and swinging arms.
• Step-back lunges: Step back slowly and with control, focusing on depth rather than speed.
• Fast step touches side-to-side: Step wide to one side, tap the other foot in, then switch sides, adding arm swings.
• Low-impact squat to calf raise: Squat, then rise up onto your toes at the top.
• Standing punches: Slight bend in knees, punch forward or up at a quick pace, keeping your core tight.

You can structure these as 30 seconds of effort / 30 seconds of rest, cycling through 4–6 moves. That gives you a real example of a HIIT workout for home that’s joint-friendly but still challenging.

For people with health conditions, organizations like Mayo Clinic recommend talking with a healthcare professional before jumping into vigorous exercise: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506

Sample HIIT Circuits: Putting the Exercises Together

Now let’s turn these individual moves into full routines. These are real examples of HIIT exercises for home workouts you can follow exactly as written, then customize later.

15-Minute Beginner-Friendly HIIT Circuit

Format: 30 seconds work, 30 seconds rest. Do each move once, then repeat the circuit 2–3 times.

• Bodyweight squats
• Marching high knees
• Incline push-ups on a counter or couch
• Step-back lunges (alternating legs)
• Standing punches

Start with a 3–5 minute warm-up: gentle marching, arm circles, easy squats. Finish with 3–5 minutes of stretching.

This is a gentle, realistic example of a HIIT workout for home if you’re just getting started or coming back after a break.

20-Minute Intermediate HIIT Circuit

Format: 20 seconds work, 10 seconds rest (classic Tabata style). Do all moves, rest 1–2 minutes, repeat 3–4 times.

• Squat jumps or fast bodyweight squats
• Mountain climbers
• Regular push-ups or incline push-ups
• Skater hops
• Plank jacks

This routine uses some of the best examples of HIIT exercises for home workouts because it hits lower body, upper body, core, and cardio in short, sharp bursts.

10-Minute “I’m Busy” HIIT Finisher

When you’re short on time, this is a realistic example of HIIT you can tack onto a walk, jog, or strength session.

Format: 30 seconds work, 15 seconds rest, repeat each move twice.

• High knees in place
• Reverse lunges
• Burpees (or step-back burpees with no jump)
• Plank hold (not technically interval, but keeps intensity up)

Ten minutes of focused work here will feel very different from ten minutes of scrolling.

How Often Should You Do HIIT at Home?

Most people don’t need daily HIIT. In fact, 2–3 HIIT sessions per week is plenty for most healthy adults, especially if you’re pushing yourself.

According to physical activity guidelines summarized by the CDC, you can combine moderate and vigorous exercise across the week to hit your goals: https://www.cdc.gov/physical-activity-basics/adults/index.htm

A simple weekly structure could look like:

• Two days of HIIT home workouts using the examples above
• One to three days of lower-intensity movement (walking, light cycling, yoga)
• At least one full rest day

Pay attention to how your body feels. If you’re still exhausted or sore from the last session, that’s feedback—dial back the intensity or add more recovery.

Safety Tips Before You Go All-Out

HIIT is intense by design, which is why it works—but it also means you need to be smart.

• Warm up first. Spend at least 3–5 minutes with easy movement: marching in place, arm circles, gentle squats, hip circles.
• Scale the moves. Use the low-impact examples of HIIT exercises for home workouts if you feel pain in your joints or you’re brand new.
• Watch your form. Sloppy burpees or squats done at full speed are a fast track to tweaks and strains. Move well first, then move fast.
• Mind your space. Clear a few feet around you so you’re not jumping into furniture or pets.
• Check in with your health. If you have heart issues, high blood pressure, or other medical conditions, ask your doctor about vigorous exercise. The NIH and Mayo Clinic both emphasize this for higher-intensity workouts.

If you’re unsure how hard to push, think in terms of a 1–10 effort scale. During the work intervals, aim for about a 7–9 out of 10—breathing hard, but still in control. During rest, you should feel your breathing come back down.

FAQ: Real Examples of HIIT Exercises for Home Workouts

What are some easy examples of HIIT exercises for home workouts for beginners?

Great beginner-friendly examples include bodyweight squats, marching high knees, step-back lunges, incline push-ups, standing punches, and low-impact step touches. String them together with 20–30 seconds of work and equal or slightly longer rest. Focus on control and form instead of speed at first.

Can you give an example of a 10-minute HIIT workout I can do at home?

Yes. Here’s a simple 10-minute routine:

• 30 seconds high knees, 15 seconds rest
• 30 seconds bodyweight squats, 15 seconds rest
• 30 seconds mountain climbers, 15 seconds rest
• 30 seconds reverse lunges, 15 seconds rest

Repeat that sequence twice. This is a real-world example of HIIT that fits into a busy schedule and uses only bodyweight.

Do I need equipment for HIIT home workouts?

No. Many of the best examples of HIIT exercises for home workouts are bodyweight only: squats, lunges, push-ups, burpees, high knees, and core moves. If you have dumbbells or resistance bands, you can add them later for variety, but they aren’t required.

Is HIIT safe to do every day at home?

For most people, daily HIIT is too much. Your body needs time to recover from high-intensity work. Aim for 2–3 HIIT sessions per week and fill the other days with lighter movement like walking, mobility work, or easy cycling. If your joints ache or you feel wiped out, that’s a sign to back off.

Are low-impact HIIT workouts still effective?

Yes. Low-impact doesn’t mean low-intensity. Marching high knees, step-back lunges, fast step touches, and squat-to-calf-raises can all be used in intervals that get your heart rate up. These are perfect examples of HIIT exercises for home workouts if you want to protect your joints while still working hard.

If you take nothing else from this guide, remember this: you don’t need a gym, a treadmill, or a fancy setup to get a serious workout. Pick 4–6 of these examples of HIIT exercises for home workouts, set a timer, and give yourself 10–20 focused minutes. That’s it. Consistency beats complexity every time.