HIIT at home
HIIT exercises at home, no equipment
Pick your HIIT exercises, set work and rest time, and the timer tells you which exercise is now and which comes next.
HIIT exercise timer
Beeps 3 seconds before each change. Keeps the screen awake where the browser allows it.
The HIIT exercises
| Exercise | How |
|---|---|
| Jumping jacks | Jump feet out while arms go up, then back. |
| High knees | Run on the spot, knees to hip height. |
| Squats | Sit back and down, chest up, stand tall. |
| Mountain climbers | In a push-up position, drive knees to the chest one at a time. |
| Burpees | Squat, hands down, jump feet back, back in, stand or jump. |
| Reverse lunges | Step back, lower the back knee, switch legs. |
| Push-ups | On toes or knees, body in a straight line. |
| Skaters | Jump sideways from one leg to the other. |
| Plank | Forearms and toes, hold the body straight. |
| Butt kicks | Jog on the spot, heels to your seat. |
Easier versions: step out instead of jumping in jumping jacks and skaters, do push-ups against a wall, and step back instead of jumping in burpees.
Test yourself before and after a few weeks with the beep or Cooper test calculator.
More interval tools
Beep & Cooper test calculator
Your VO₂ max and rating for age and sex.
Interval timer
Set your own work, rest and rounds.
Norwegian 4×4
4 × 4 min hard, 3 min easy.
30/30 intervals
Run 30 s, walk 30 s.
Tabata 20/10
8 × 20 s all-out, 10 s rest.
HIIT twice a week
Two 20-minute sessions.
FAQ
How many HIIT exercises should I do?
Six to ten different exercises is plenty. The timer runs them in order and starts over if there are more rounds than exercises.
Do I need equipment?
No. All ten exercises use only your body weight. A mat helps for plank and push-ups.
Last updated: October 24, 2026. Written with AI assistance.