These HIIT workouts run 10-15 min of working time and need no equipment. They cover all four standard interval formats — AMRAP, EMOM, Tabata and For Time — across beginner, intermediate and advanced levels. Each listing shows the full circuit, the estimated time, and scaling options for every movement.
21 free workouts · bodyweight only · no account required
Run any of these on a proper interval timer with audio cues — free in the WODR iOS app.
Get the free appA 10 to 15 minute session is long enough to produce a real training effect and short enough that "no time" stops being a reason to skip it. These are the workouts to reach for on a packed day, on the road, or as a second session alongside other training.
Because the window is narrow, the intensity has to be higher to justify it. Expect less rest and a more aggressive pace than the longer sessions — there is no room to ease into a workout this short, so warm up properly first.
The duration on each workout covers the working portion only. Add five to ten minutes at the front for a warm-up — some easy movement plus a few reps of whatever the workout asks for — and a few minutes at the end to bring your heart rate down. Skipping the warm-up on a short, intense session is how most avoidable strains happen.