15 Min HIIT Workout At Home: No Equipment (Moderate to Advanced Level)

HIIT workout at home

Can you perform a HIIT workout at home? HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods and can be perfect solution for busy people or when you short on time. So the intensity is a very important aspect of the workout with short recovery periods in between exercises.

HIIT burns around 20%-30% more calories than a traditional workout and helps your muscles to improve their oxygen consumption in the same amount of time with the right work to rest ratio. HIIT workouts are also beneficial in type 2 diabetes by reducing the level of sugar in the blood.

I’m Pavel Krotov and I help busy professionals to take control of their nutrition, get the most from their training, and to upgrade their mindset.
For over 12 years, I’ve coached clients to build lifestyle habits and routines.

In this article, I will go through my 15 min body weight HIIT workout at home, which can be performed without any equipment and all you need is a mat and little bit of space around you.

Your No Equipment HIIT Workout At Home List

Split Lunge

Split Lunge is plyometric exercise that will help you to build powerful lower body and focus on quads, hamstrings, calves and glutes. Increased explosiveness can result in heavier lifts (when combined with resistance training), increase power, balance and other abilities like jumping and sprinting. The reason why I included split lunge in my HIIT At Home without equipment, is that it improves stability, balance and coordination. Developing power and coordination can help you in sports such as football, basketball, volleyball, sprinting and tennis.

Explosive Split Lunge is advanced exercise, for a beginner (or if you have knee injury) I would recommend static back lunge. This way less jumping involved and you can focus on proper form.

HIIT workout at home - split lunge
Via Pavel

How to:

Stand straight with your feet hip width apart. Keep your upper body straight, core engaged, with your shoulders relaxed, and your chin up.

Begin exercise by dropping body down in to split lunge position until forward leg thigh is parallel to the ground and back knee is almost touching the ground (avoid bashing the knee on the ground). As soon as you reach this point, jump back up and switch the legs.

Land softly on your feet with a bend in your knees, immediately drop back down into a lunge and explode back up.


The squat is a great exercise to tone and train your lower body including core, glutes, hamstrings, and quads. You can perform squats with or without equipment as it has multiple variations like bodyweight squat, barbell front squat, barbell back squat, kettlebell squat.

For this HIIT training, I have included bodyweight squats which are beginner-friendly (low impact) and can be performed anywhere. Squats are really effective exercise for anyone who want to focus on lower body strength and should be part of every legs workout.

Via Pavel

How to:

Stand with feet slightly wider than hip-width apart, with toes turned slightly outward. Keep your core engaged all the way.

Bend at the knees and lower your hips to the knee level. Keep your heels flat on the floor. 

Make sure to push hips back and weight stays on your heels. Continue bracing abs throughout the movement to keep back flat.

Stand up, lock your knees and hips to finish the move.


No HIIT workout at home is complete without push-ups. Push-ups work on your upper body including your chest, shoulders and triceps along with your core. It’s a great compound exercise that focusing on multiple muscle groups at a time.

In this HIIT workout session, I have included full push up ( beginner-friendly option would be kneeling push up or elevated push up off the table or bench).

One of my go-to exercises for upper body workout.

Via Pavel

How to:

Start in a high plank position. Keep your core engaged, hips in one line and shoulder blades back and down.

Inhale as you bend your elbows and lower yourself towards the floor, until your elbows are at a 90-degree angle.

Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position. 

You can keep the arms narrow or wide depending upon the variation.


If you want to strengthen your core and abs, plank is one of a the best exercises you can chose from. Although planks look easy, this static exercise engages multiple muscle groups at the same time which makes it extremely effective at strengthening your core, whilst also working the shoulders, arms and glutes. Getting into plank position ia s relatively simple but the tricky part is maintaining that position for a period of time. In this HIIT Workout At Home training, I have included a high plank to help you with building a rock-solid core. A strong core can reduce stress on the joints, and allow you to achieve better posture and stability.

Via Pavel

How to:

Begin in the plank position, face down with your hands (or elbows) and toes on the floor. Your palms (or elbows) are directly under your shoulders. Your head is relaxed and you should be looking at the floor.

Engage your core, keep your torso in a straight line from your ears to your toes with no sagging or bending. 

Although it’s important to concentrate on perfect form, don’t forget to breathe.


Burpee is a compound and challenging exercise that include a push up and squat jump. Completing several burpees in a row can be tiring, but this exercise can help you to build strength, improve your cardio-endurance and burn serious amount of calories.

With burpees, the focus is on a full-body that aims to build muscle strength and endurance in both your lower and upper body. This exercise is great way to strengthen the muscles in your legs, hips, glutes, core, abs, arms, chest, shoulders and arms.

You don’t need any equipment to do burpees. All you need is your own body weight and some space around you. So, even if you’re in a small apartment, a hotel room, you can still get your blood pumping by doing burpees.

Via Pavel

How to:

Start in a standing position. Squat down and lower your hands to the floor in front of you.

With your weight on your hands, kick your feet back, and get in to a push up position.

Keeping your body in one line from head to toes, complete one push up.

Frog jump to your feet and reach your arms over your head.

As soon as you land with knees bent, get into a squat position and do another repetition.

15 Minute Full Body HIIT Workout

Rounds Description

Following workout completed as 15 minutes EMOM (Every Minute On the Minute). You have time frame of 1 minute to complete prescribed exercise for number of reps, whatever time left is yours to rest. If you feel that you need more rest, you can adjust reps range or exercise intensity to your own fitness level.

Round 1

10x Burpees

Round 2

20x Push-Ups

Round 3

30x Squats

Round 4

40x Split Lunge

Round 5

50 second Plank

Round 6

10x Burpees

Round 7

20x Push-Ups

Round 8

30x Squats

Round 9

40x Split Lunge

Round 10

50 second Plank

Round 11

10x Burpees

Round 12

20x Push-Ups

Round 13

30x Squats

Round 14

40x Split Lunge

Round 15

50 second Plank

ALSO READ: 6 Powerful Chest And Back Workout

Is 15 min HIIT everyday enough?

A High-Intensity workout can be anything between 4 minutes up to 20 minutes (after that, intensity and our output will significantly drop). HIIT is a great solution for busy people who are trying to add training into their routine but struggle to find time around work, family, and lifestyle.

Is HIIT good for losing belly fat?

You can’t pinpoint the specific area in your body to lose body fat, but I encourage people to use Resistance HIIT (using free weights like Kettlebells, Dumbbells, or Barbell) and bodyweight exercises to help build muscles, burn body fat, and increase metabolism.

You can’t expect to lose fat just by working out without changing your mindset and environment. A combination of Balanced Nutrition, HIIT, General Movement (like walking), Recovery, and the Right Lifestyle is the perfect recipe to lose fat and build muscle.

Is it better to do HIIT training in the morning or evening?

I personally like to work out in the early morning as it keeps me going for the whole day but there is no significant difference in fat loss when you train, just pick the time that works for you best. Everyone feels more energized and ready to train at different times, it just has to fit in around your lifestyle.

How long before you see results from HIIT workouts?

Goals and Results can be different for everyone and will depend on initial fitness level, nutrition, and recovery rate.

But from my personal experience and experience of those, I`ve trained, most people start feeling improvements within 10 days and start noticing results shortly after.

The main goal is to enjoy the journey and stay consistent, that’s the key to success! 

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