Cadence
Guide
Best HIIT Workouts at Home (No Equipment)
No-equipment HIIT workouts you can run at home with a phone interval timer — Tabata, circuits, and AMRAP.
You don’t need a gym for HIIT. You need space to move, shoes if you jump, and a timer that doesn’t interrupt you.
Workout 1 — Tabata burpees (4 minutes)
8 rounds: 20s burpees / 10s rest. Full range. See the Tabata guide.
Workout 2 — Bodyweight circuit (≈15 minutes)
4 rounds:
- 40s push-ups
- 15s rest
- 40s squats
- 15s rest
- 40s sit-ups
- 30s rest
Cadence’s Bodyweight Circuit preset matches this. It’s Day 3 of the 7-Day HIIT Starter.
Workout 3 — Run/walk indoors or outside (10 minutes)
30s harder effort / 30s easy × 10. March in place if you can’t run. Heart rate still climbs.
Workout 4 — AMRAP 12
As many rounds as possible in 12 minutes:
- 5 burpees
- 10 squats
- 15 sit-ups
Count rounds. Beat last week’s number.
Form notes for apartments
- Soft landings on jumps (or swap to step-back burpees)
- Quiet push-up variations (knee or incline on a counter)
- Put the phone where you can see it without picking it up every interval
Timer recommendation
Use an iPhone interval timer with presets — not a kitchen timer. More on that in HIIT interval timer for iPhone.
Keep going
- Free 7-Day HIIT Starter — day-by-day plan mapped to Cadence presets
- Tabata 20/10 Timer Guide — How to Run the Classic Protocol
- How Long Should HIIT Rest Intervals Be?