Free HIIT Workouts
Use the filters below to find a free HIIT workout video. Workouts labeled "Torch" or "Light" are full length workouts. Body focus workouts such as abs, back & shoulders, biceps & triceps, chest, triceps & shoulders, and glutes & thighs are all 7-12 minute add-ons to any full length workout.
Recommended Weekly Schedule:
- 1 Upper Body HIIT Workout
- 1 Lower Body HIIT Workout
- 1 Full Body HIIT Workout
- 1 Cardio HIIT Workout
- 2 Body Focus Workouts (7-10 minutes)
You can do 3-4 rounds of any body focus workout or find a full length HIIT workout.
Music / Sound
The only sound in our workout videos are beeps so you can listen to music or watch TV while working out! There are playlists on each workout page.
Showing 184 results for "Free HIIT Workouts"
Showing 184 results
Body Target
Equipment
Group
Time
Level
Rating
Interval
Circuits
Rounds
Workout Type
10 minUpper Chest WorkoutCircuit 1- Walkout with Shoulder Tap
- Incline Push-up
- Lying Chest Fly with Pulse
- Weighted Y Press
- Full Plank to Down Dog
40s/20s2 rounds1 circuit
10 minTriceps Workout with Dumbbells & BodyweightCircuit 1- Tricep Raise
- Push-up
- Standing Tricep Kick Back
- Full Plank with Shoulder Tap
30s/20s3 rounds1 circuit
24 minHIIT Full Body Workout with Weights★★★★★1 review(s)Circuit 1- Single Leg Row
- Single Arm Squat Press with Twist
- Weighted Chest Press
- Walking Lunge with Hammer Curl
- Weighted Single Leg V-up
- Weighted RDL to Calf Raise and Shoulder Shrug
40s/30s 60s/30s3 rounds1 circuit
12 minBicep Workout with Dumbbells to Build MassCircuit 1- Bicep Curl
- Hammer Curl
- Cross Body Hammer Curl
- Zottman Curl
- Concentration Curl
- Negative Bicep Curl
60s/10s 30s/10s 40s/30s2 rounds1 circuit
30 min30-Minute High Intensity Cardio, Core & Glutes★★★★★2 review(s)Circuit 1- Walking Lunge
- X Jump
- Mountain Climber
- Plank with Side Tap
Circuit 2- Squat Jack
- Invisible Jump Rope
- Jump Lunge
- Lateral Bear Crawl
Circuit 3- Sprint to Burpee
- Ice Skater
- High Knees
- Scissor with Stretch
60s/10s 30s/10s 30s/10s 30s/10s 60s3 rounds3 circuits
19 minInner Thigh and Butt WorkoutCircuit 1- Banded Monster Walk
- Weighted Side Lunge
- Squat Walk
Circuit 2- Banded Ice Skater
- Weighted Sumo Squat with Pulse
- Weighted Sumo Slide
Circuit 3- Banded In and Out Jump Squat
- Frog Jump
- Jumping Jack Plank
60s/20s 40s/20s 30s/20s mix2 rounds3 circuits
20 minHIIT Timer - 30/30 Second IntervalsCircuit 1- Choose 5 Movements
30s/30s4 rounds1 circuit
10 minDumbbell Back and Biceps At Home WorkoutCircuit 1- Narrow Grip Push-up
- Concentration Curl
- Standing Reverse Fly
- Single Leg Negative Bicep Curl
- Renegade Row
40s/20s2 rounds1 circuit
10 minBanded Chest, Triceps & Shoulders ClassCircuit 1- Banded Overhead Press
- Banded Tricep Pushdown
- Banded Push-up with Forward Tap
- Banded Bilateral External Rotation
30s/20s3 rounds1 circuit
10 minStanding Abs WorkoutCircuit 1- Cross Knee to Elbow
- Standing Core Stabilization
- Standing Kick Forward
- Weighted Woodchopper
- Weighted Good Morning
40s/20s1 round1 circuit
5 min5 min Sweat HIIT for BeginnersCircuit 1- Side Shuffle
- Mountain Hiker
- Jab
- Squat with Knee to Elbow
- Rolling Plank
40s/20s1 round1 circuit
10 minJump Your Way to Powerful Legs★★★★★1 review(s)Circuit 1- Weighted Squat with Calf Raise
- Jump Lunge
- Half Burpee
- Tuck Jump
- In and Out Jump Squat
- Leap Squat
- Jumping Jack Plank
- Frog Jump
- Knee Drive
- Standing Mountain Climber
40s/20s1 round1 circuit
10 minBack and Biceps Workout for Strength and StabilityCircuit 1- Lateral Plank Walk
- T Superman
- Hammer Curl
- Single Leg Row
- Zottman Curl
40s/20s2 rounds1 circuit
9 minUpper Arm WorkoutCircuit 1- Concentration Curl
- Push-up with Cross Toe Touch
- Lying Tricep Raise
40s/20s3 rounds3 circuits
15 minQuick Fat Burning Strength & Endurance★★★★★1 review(s)Circuit 1- X Jump
- Weighted Burpee with Step Back
- Lateral Hop Over Weights
- Jumping Jack Plank
20s/10s s 60s/10s s 40s/10s s 30s/60s4 rounds1 circuit
24 min3-Day Split Low Impact Strength - Workout #3Circuit 1- Weighted Squat with Calf Raise
- Overhead Press (Palms Out)
- Weighted Romanian Deadlift
- Concentration Curl
- Flying Superman
- Glute Bridge
Circuit 2- Cross Body Hammer Curl
- Standing Tricep Kick Back
- Lateral Raise
- Table Tap
- Oblique Crunch
- Asymmetrical Push-up (on Knees)
60s/10s 30s/10s 40s/30s2 rounds2 circuits
19 min3-Day Split Low Impact Strength - Workout #2Circuit 1- Walkout
- Lunge with Hammer Curl
- Donkey Kick Out
Circuit 2- Sprinter Pull
- YTW
- Full Plank with Arm Circle
Circuit 3- Standing Reverse Fly
- Bent Over Row
- Bicep Hold
60s/20s 40s/20s 30s/20s mix2 rounds3 circuits
24 min3-Day Split Low Impact Strength - Workout #1Circuit 1- Push-up with Side Plank (3 Sec Hold)
- Tricep Raise
- Squat Press
- Weighted Sumo Squat
- Single Leg Squat to Seated
- Slow Bicycle
30s/30s 40s/20s4 rounds1 circuit
5 min5 Min Shoulder Workout with DumbbellsCircuit 1- Rotating Press (Alternating)
- Pike Push-up
- Lateral to Front Raise
- Overhead Press (Palms Out)
- Standing Reverse Fly
40s/20s1 round1 circuit
15 min15 Minute Beginner CardioCircuit 1- Jumping Jack
- Burpee with Four Steps
- Vertical Jump
- Ice Skater
- Mountain Hiker
40s/20s3 rounds1 circuit
24 min3-Day Push Pull Legs Split - Legs WorkoutCircuit 1- Squat to Side Lunge
- Pendulum Lunge
- Single Leg Romanian Deadlift
Circuit 2- Banded Weighted Squat with Calf Raise
- Weighted Bulgarian Squat
- Weighted Pulsing Lunge (Alt)
- Bridge with Chair
Circuit 3- Banded Jump Squat
- Banded Standing Kick Out
- Jumping Jack Plank
- Weighted Sumo Squat
- Reverse Lunge to Knee Drive
60s/20s 40s/20s 20s/10s 60s2 rounds
24 min3-Day Push Pull Legs Split - Pull WorkoutCircuit 1- Zottman Curl
- Weighted External Rotation (Alt)
- Bear Crawl Switchback
- Single Leg Hammer Curl
- Weighted Bicycle
- Renegade Row
Circuit 2- Weighted Leg Drop
- Flying Superman
- Bent Over Wide Row
- Weighted Deadlift
- Standing Reverse Fly
- Wrist Curl
60s/10s 30s/10s 40s/30s2 rounds
28 min3-Day Push Pull Legs Split - Push Workout★★★★★1 review(s)Circuit 1- Single Arm Squat Press with Twist
- Lateral to Front Raise
- Rotating Press
Circuit 2- Lying Chest Press
- Lying Chest Fly with Pulse
- Lying Single Arm Tricep Raise
Circuit 3- Plank-up with Shoulder Tap
- Negative Push-up
- Standing Tricep Kick Back
60s/20s 40s/20s 30s/20s mix3 rounds
7 min7 Minute HIIT for Fat BurnCircuit 1- Close Leg Squat
- Lateral Hop Over Weights
- Vertical Jump
- Burpee with Side Jump
- Lateral Ab Hop
- Mountain Climber
- Flutter Kick
40s/20s1 round1 circuit
7 min7 Minute Workout to Lose WeightCircuit 1- Pulsing Squat
- Jumping Jack Press
- Forward High Kick
- In and Out Jump Squat
- Butt Kicker
- Walking Lunge
- Side Shuffle
30s/30s1 round1 circuit
14 minBack & Biceps Power BuilderCircuit 1- Decline Shoulder Tap
- Standing Reverse Fly
- Bent Over Wide Row
- Bicep Curl
20s/20s5 rounds1 circuit
19mForearm Workout - Dumbbells OnlyCircuit 1- Hammer Curl
- Wrist Curl
- Full Plank with Dumbbell Slide
- Negative Bicep Curl
- Steering Wheel
- Farmer's Walk
30s/154 rounds1 circuit
27 min3-Day Split for Strength Gains & Fat Burn - Workout #3★★★★★2 review(s)- Weighted Sumo Squat with Pulse
- Weighted Romanian Deadlift
- Lunge with Hammer Curl
- Standing Tricep Kick Back
- Squat Press
- Push-up with Side Plank (3 Sec Hold)
- Lying Chest Press
- Weighted Russian Twist
- High Knees
- Weighted Glute Bridge
- Renegade Row (on Palms)
- Flutter Kick
25s/15s 40s/10s 30s/10s 20s/40s3 rounds6 circuits
27 min3-Day Split for Strength Gains & Fat Burn - Workout #2Circuit 1- Bridge with Chair
- Tuck Jump
- Hammer Curl to Press
- Narrow Grip Push-up
- Weighted Reverse Lunge with Kick Back
Circuit 2- Weighted Bulgarian Squat (Right)
- Weighted Bulgarian Squat (Left)
- Lateral and Front Raise
- Around the World
- Side Lunge with Bicep Curl
25s/10s 40s/10s 30s/10s 60s/60s3 rounds2 circuits
24 min3-Day Split for Strength Gains & Fat Burn - Workout #1★★★★★1 review(s)Circuit 1- Burpee with Side Jump
- Bent Over Wide Row
- Bicep Curl with Wide Angle
- Lying Single Arm Tricep Raise
- Weighted Table Tap
- Lying Chest Fly with Pulse
Circuit 2- Weighted RDL to Calf Raise and Shoulder Shrug
- Single Leg Overhead Press (Palms Out)
- Single Leg Romanian Deadlift
- Leg Raise with Slow Drop
- Jumping Jack Plank
- Weighted Side Squat with Leg Lift
60s/10s 30s/10s 40s/30s2 rounds2 circuits