These HIIT workouts run 20-30 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.
14 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 appPast the twenty-minute mark, HIIT stops being purely about intensity and starts testing your aerobic base. These sessions reward athletes who can hold a steady, repeatable effort rather than those who can produce one very hard burst.
Pacing errors are expensive at this length. Going out too fast in a 25-minute workout does not cost you a few seconds — it costs you the back half of the session. Start slower than feels right and reassess at the halfway point.
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.