Whether you’re a beginner or pro, if you work out at home without equipment, this weekly HIIT workout plan can be helpful for you. I will share the best HIIT weekly routines (with PDF) that can help you build up endurance, burn a good number of calories, tone muscles and improve overall fitness at home.
Related: A Full-Body HIIT Workout At Home- No Equipment
If you want to create a weekly HIIT workout plan for yourself, you can check out a complete list of exercises so you can incorporate them into your HIIT workout program.
The Best 15-minute HIIT Weekly Home Workout Plan for Beginners
Number of exercises to be performed each day – 10
Intensity – Do as fast as possible
Interval: Keep as shorter as you can
Day 1 – Monday
Exercise | High-Intense activity | Interval |
---|---|---|
Jumping Jacks | 20 seconds | 40 seconds |
Mountain climbers | 20 seconds | 40 seconds |
Jump Squats | 20 seconds | 40 seconds |
Push-up on Knees | 20 seconds x 2 | 40 seconds |
High Knees | 20 seconds | 40 seconds |
Crunches | 20 seconds | 40 seconds |
Burpees | 60 seconds x 2 | 60 seconds |
Leg Raises | 20 seconds | 40 seconds |
Russian Twist | 20 seconds | 40 seconds |
Floor IYT Raises | 30 seconds x 2 | 30 seconds |
Day 2 – Wednesday
Exercise | High-Intense activity | Interval |
---|---|---|
Jumping Jacks | 20 seconds | 40 seconds |
Push-ups | AMRAP in 60 seconds | 60 seconds |
Jumping Split Squat | 20 seconds | 40 seconds |
Side to side run | 20 seconds | 40 seconds |
Lunges | 20 seconds | 40 seconds |
Narrow Push-ups | 20 seconds | 40 seconds |
Squat Thrust | 60 seconds | 60 seconds |
Floor IYT Raises | 30 seconds x 2 | 30 seconds |
Crunches | 20 seconds | 40 seconds |
Leg Raises | 20 seconds | 40 seconds |
Russian Twist | 20 seconds | 40 seconds |
Mountain Climbing | 20 seconds | 40 seconds |
Day 3 – Friday
Exercise | Intense Burst Activity | Interval |
---|---|---|
Squats | 20 seconds x 2 | 40 seconds |
Mountain Climbing | 20 seconds x 2 | 40 seconds |
Calf Raises | 20 seconds x 2 | 40 seconds |
Lateral Lunges | 20 seconds x 2 | 40 seconds |
Toe Touch Crunches | 20 seconds x 2 | 40 seconds |
Heel Touch Crunches | 20 seconds x 2 | 40 seconds |
Burpees | AMRAP in 60-sec x 2 | 60 seconds |
Related: HIIT Vs. Steady-State Cardio: Which Is Better?
The Best 20-minute HIIT Workout Routine That Requires No Equipment
Day 1 – Monday
Number of Rounds: 2
Exercise | High-Intense activity | Interval |
---|---|---|
Jumping Jacks | 30 seconds | 30 seconds |
Mountain climbers | 30 seconds | 30 seconds |
Jump Squats | 30 seconds | 30 seconds |
Standard Push-up | 30 seconds | 30 seconds |
High Knees | 30 seconds | 30 seconds |
Crunches | 30 seconds | 30 seconds |
Burpees | 30 seconds | 30 seconds |
Leg Raises | 30 seconds | 30 seconds |
Russian Twist | 30 seconds | 30 seconds |
Floor IYT Raises | 30 seconds | 30 seconds |
Day 2 – Tuesday
Exercise | High-Intense activity | Interval |
---|---|---|
Jump Squats | 30 seconds | 30 seconds |
Mountain Climbing | 30 seconds | 30 seconds |
High Knees | 30 seconds | 30 seconds |
Push-ups | 60 seconds | 30 seconds |
Lateral Lunges | 30 seconds | 30 seconds |
Crunches | 30 seconds | 30 seconds |
Plank | 60 seconds | No Rest |
Side Plank | 30-sec/side | 30 seconds |
Squats to Calf Raise | 60 seconds | 30 seconds |
Push-up to Row | 60 seconds | 30 seconds |
Shoulder Tap | 60 seconds | 30 seconds |
Burpees | 60 seconds | 30 seconds |
Mountain Climbing | 30 seconds | 30 seconds |
Sit-ups to Jump | 30 seconds | 30 seconds |
Glutes Bridge | 30 seconds | 30 seconds |
Side to side run | 45 seconds | 30 seconds |
V ups | 45 seconds | 30 seconds |
Day 3 – Thursday
Total Rounds -2
Exercise | High-Intense activity | Interval |
---|---|---|
Lateral Runs | 30 seconds | 30 seconds |
Push-up | 30 seconds | 30 seconds |
Squats | 30 seconds | 30 seconds |
Mountain Climbing | 30 seconds | 30 seconds |
Bicycle Crunches | 30 seconds | 30 seconds |
Scissor Kicks | 30 seconds | 30 seconds |
Burpees | 30 seconds | 30 seconds |
Split Squat | 30 seconds | 30 seconds |
Push-ups | 30 seconds | 30 seconds |
Plank | 30 seconds | 30 seconds |
Day 4- Friday
Exercise | High-Intense activity | Interval |
---|---|---|
Jump Squats | 30 seconds | 30 seconds |
Mountain Climbing | 30 seconds | 30 seconds |
High Knees | 30 seconds | 30 seconds |
Push-ups | 60 seconds | 30 seconds |
Lateral Lunges | 30 seconds | 30 seconds |
Crunches | 30 seconds | 30 seconds |
Plank | 60 seconds | No Rest |
Side Plank | 30-sec/side | 30 seconds |
Squats to Calf Raise | 60 seconds | 30 seconds |
Push-up to Row | 60 seconds | 30 seconds |
Shoulder Tap | 60 seconds | 30 seconds |
Burpees | 60 seconds | 30 seconds |
Mountain Climbing | 30 seconds | 30 seconds |
Sit-ups to Jump | 30 seconds | 30 seconds |
Glutes Bridge | 30 seconds | 30 seconds |
Side to side run | 45 seconds | 30 seconds |
V ups | 45 seconds | 30 seconds |
You can also save this: HIIT CrossFit Workouts And Workout Plan (PDF)
An Ultimate 30-Minute Full Body Advanced HIIT Workout Plan at Home
Day 1 – Monday
Circuit 1
- Jumping Jacks – 60 seconds activity, 30 seconds rest
- Pushups – As many pushups as possinble in 60 seconds followed by 30 seconds rest
- Squats – AMRAP in 60 seconds, rest 30 seconds
- Mountain Climbers – 60 seconds work, 30 seconds rest
- Crunches – Do as many crunches as possible for 30 seconds followed by 30 seconds rest.
Circuit 2
- Burpees – AMRAP in 60 seocnds, 30 seconds rest
- Shoulder Tap – Do as fast as you can for 60 seconds then rest for 30 seconds
- Lateral Lunges – 60 seconds work, 30 seconds rest
- Leg Raises – 60 seconds activity, 30 seconds rest
- Glute Bridge – 60 seconds work with 30 seconds interval
Circuit 3
- Russian Twist – 60 seconds, 30 seconds rest
- Front Kicks – 60 seconds, 30 seconds rest
- Floor IYT Raises – 60 seconds, 30 seconds rest
- Plank – 2 minutes, 30 seconds rest
- Side Plank – 60 seconds / each side
Circuit 4
- Sumo Squats – 60 seconds activity, 30 seconds rest
- Calf Raises – 60 seconds activity, 30 seconds rest
- V ups – 60 seconds activity, 30 seconds rest
- Heel Touch Crunches – 60 seconds activity, 30 seconds rest
- Jumping Jack – 60 seconds activity, 30 seconds rest
Also, Check out: The 15-Minute HIIT Core Workout
Day 2 – Tuesday
Circuit 1
60 seconds intense movement, 30 seconds rest
- Jump Squats
- Mountain Climbing
- High Knees
- Pushups
- Lateral Lunges
Circuit 2
60 seconds high intense workout, 30 seconds rest
- Crunches
- Plank
- Side Plank
- Squats to Calf Raise
- Pushup to Row
Circuit 3
Do exercise for 60 seconds each with 30 seconds intervals between workouts.
- Shoulder Tap
- Burpees
- Mountain
- Sit-ups to Jump
- Glutes Bridge
Circuit 4
60/30
- Tuck Jump
- Front Kicks
- Leg Kickback
- Pile Squat
- Plank
Day 3 – Wednesday
Do intense burst activity for sixty seconds with 30 seconds rest.
Circuit 1
- Burpees
- Lunges
- Squat Thrust
- V ups
- Floor Dips
Circuit 2
60/30
- Mountain Climber
- Sits up
- Russian Twist
- Toe Touch Crunche
- Heel Touch Crunches
Circuit 3
60/30
- Burpee
- Squats
- Squats Thrust
- Push-ups
- Glute Bridge
Circuit 4
60/30
- Plyo Lunges
- Frog Jumps
- Front Kicks
- Shoulder Tap
- High Knees
Day 4 – Friday
60/30
Circuit 1
- Jumping Jacks
- PushupsÂ
- SquatsÂ
- Mountain Climbers
- Crunches
Circuit 2
60/30
- Burpees
- Shoulder Tap
- Lateral Lunges
- Leg Raises
- Glute Bridge
Circuit 3
60/30
- Russian Twist
- Front KicksÂ
- Floor IYT RaisesÂ
- Plank
- Side Plank
Circuit 4
60/30
- Sumo Squats
- Calf RaisesÂ
- V ups
- Heel Touch Crunches
- Jumping Jack
Day 5 – Saturday
Circuit 1
Do intense burst activity for sixty seconds and take 30 seconds rest.
- Jump Squats
- Mountain Climbing
- High Knees
- Pushups
- Lateral Lunges
Circuit 2
60/30
- Crunches
- Plank
- Side Plank
- Squats to Calf Raise
- Pushup to Row
Circuit 3
Do exercise for 60 seconds each with 30 seconds intervals between workouts.
- Shoulder Tap
- Burpees
- Mountain
- Sit-ups to Jump
- Glutes Bridge
Circuit 4
60/30
- Tuck Jump
- Front Kicks
- Leg Kickback
- Pile Squat
- Plank
HIIT Weekly Home Workout Plan PDF with No Equipment PDF
You can download one of the workout weekly HIIT home workout plans PDF depending on your fitness level.
Final Words
The HIIT workout routines that I’ve shared are for those who work out at home without equipment.
However, if you’re someone who performs high-intensity exercises with equipment, such as the dumbbells, then you’ll like the top 10 dumbbell HIIT workouts.
If you do outdoor high-intensity exercises, such as running, sprinting, jumping ropes, and bicycling, then you’ll surely love the ten best exercises list and HIIT workout plan.
You may like more articles related to high-intensity interval training (HIIT).
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