HIIT Exercises: All 46 Bodyweight Moves With Videos

HIIT alternates short bursts of hard effort with rest, and the 46 HIIT exercises here suit those bursts: jumping-jack variations, skaters, hops and fast footwork, plus a handful of no-jump moves. All are bodyweight moves you can do at home with no equipment, and each has its own page with a video demo, form tips and the muscles it works.

Setting up intervals: warm up first, then choose 3 to 5 moves, alternate work and rest, and mix jumping moves with no-jump ones. Most moves here involve jumping or hopping. If you’d rather not jump, stick to no-jump moves such as Skier Swing and Slam (both below), Halo Slam, Hurdle Steps Alternating and Lateral High Knee March. A few to try:

• Jumping Jack: the classic first interval.
• Star Jump: drop into a squat, then jump into a star shape.
• Skater: side-to-side leaps, landing on one foot.
• Pogo Jump: quick, low hops with your feet together.
• Skier Swing: a light squat with an arm swing, no jump.
• Slam: slam an imaginary object from overhead to the floor, no jump.

For a timed routine with beginner to advanced intervals, follow our 20-minute HIIT workout at home. If you’d rather follow a plan, Weight Loss Workout At Home builds a no-equipment plan around your goal, level and training days, with a video demo for every exercise.