These HIIT workouts run 15-20 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.
17 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 appFifteen to twenty minutes is the range most interval training settles into, and for good reason. It is long enough to accumulate meaningful volume and demand real pacing decisions, but short enough to sustain genuine intensity from start to finish.
If you are training two to four times a week and want a default session length, this is it. The pacing problem here is real but manageable: fast enough to be hard, controlled enough to finish.
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.