I’m not really a fan of long, drawn-out workouts that sap me of my energy and take up a ton of my time. I have other things to do, and honestly, the longer the workout, the more I dread it, at least in the early days of my fitness journey. That’s why HIIT, or High Intensity Interval Training is the way to go for me. These workouts are usually short but intense, get a good sweat going, and kick-start your metabolism for the rest of the day. Here are some HIIT workouts that will give you a great cardiovascular workout in half the time.

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1. 5 Minute Belly Fat Destroyer (Mike Chang)

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Mike Chang was a big deal in the YouTube fitness space a few years ago, but he’s become far more low-key. Regardless, his 5 Minute Belly Fat Destroyer is a fantastic, quick workout to get your heart rate up and tone up your abs. I personally enjoyed doing this first thing in the morning, but really, you can do it at any time. Once your cardiovascular function has improved, you can even tack it on at the end of a workout, for the extra kick your body needs.

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2. 4-Minute No-Equipment Belly Fat Destroyer Circuit (Turbulence Training)

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Just like the previous entry in this list, this workout from Turbulence Training is a great little HIIT workout. This is another workout you can do first thing in the morning, or do after your main workout for the day. It isn’t targeted solely at your core, and will work all the major muscle groups in your body.

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3. The Six Minute HIIT and Abs Workout (Bowflex)

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I found this video a few months ago, and I decided to do it because the instructor was named Tom Holland and I found it amusing. This video has six exercises, alternating between HIIT and abs, that need to be done for 30 seconds, two times each for a total of six minutes. It’s slightly more challenging than #1 and #2, as it combines elements from both to give you a quick, effective workout.

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4. 15-Minute Full Body Calorie Burn (V Shred)

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This 15-minute workout is a fun little HIIT routine that’ll definitely get your heart rate up and have you break a sweat. Before the workout, Vince gives a short explanation about what HIIT is, and how it functions, so if you’re unfamiliar with it, definitely don’t skip that part. There’s a total of 5 moves with 40 seconds of action and 20 seconds of rest, so by the time you hit the 15-minute mark, you’ll be dying for a shower. The only drawback of this video is that Vince only does one set, so you can’t follow him for the entire workout, but it’s still great. 

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5. 15-Minute “Furious Fat Burner” Home HIIT Cardio Workout (Brandon Carter)

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The beauty of this workout is that it actually has 3 variations you can do to keep things interesting (the link is to Part 3, but Part 1 and 2 should show up in your recommended videos). The workout is closer to 13 minutes, but will feel like a lot longer. But Brandon’s energy and excitement throughout the entire video will make things a little easier to handle. My personal favourite is Part 3, because I find it’s a little easier on my knees, but pick one and get to it!

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6. 15 Minute Fat Burning HIIT Workout (The Body Coach)

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This workout takes place outdoors, unlike most of the entries on the list, making it a slightly different viewing experience for everyone. But you won’t have any time to appreciate that because you’ll be racing through 3 rounds of 5 exercises, with 35 seconds of activity and 25 seconds of rest. Not much to say here, it’s just another great 15-minute HIIT workout.

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7. Brutal HIIT Ladder Workout – 20 Minute HIIT Workout at Home (FitnessBlender)

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The Fitness Blender YouTube channel has a ton of great workouts, but this is my personal favourite. Fair warning though, it really lives up to its name, this workout is brutal. This video has you do 4 exercises first for 60 seconds, then 50, 40, 30, 20 and 10 seconds to wrap things up. It allows you only one 20-second break at the end of every set, which is quite brutal, so I prefer to do intervals of 45, 35, 25, 15 and 10 seconds, so I can catch my breath between exercises.

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8. Seated Bed Sheet Workout for Weight Loss (Adrian Bryant)

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This isn’t a conventional HIIT workout because you can do it sitting down, but it is great for people prone to leg injuries. I found this workout while dealing with some ligament issues that just didn’t seem to go away, and this was a lifesaver. Not only did it stop me from putting on any more weight during my recovery, it actually toned up my core and arms. Also, it’s a great way to get the dust out of your bedsheets.

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9. 30-Minute HIIT Cardio Workout with Warm-Up – No Equipment at Home (SELF)

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Lita Lewis has put together a super intense, but really effective HIIT workout that will definitely make you think twice about your life choices. Just kidding, this workout is a great combination of HIIT, ab work and lower body resistance training to make the most of the 30 minutes you would need to finish this video. If is definitely intense, so maybe work your way up to this one.

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10. Tae Bo Billy’s Bootcamp Cardio Inferno (Billy Blanks)

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Billy Blanks does not mess around. This 50-minute HIIT cardio workout, with some resistance training thrown in for good measure is fantastic. It definitely is not for the faint of heart, and if you aren’t familiar with HIIT, maybe stay away from this for the first month, but the first time you make it through this workout is a game changer. The reason I love this workout so much is because it challenges the body and the mind, and that connection leads to a far more enriching workout experience. I’ve been doing it on and off for years and it never fails to disappoint.

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There you have it! While HIIT is absolutely fantastic, remember to listen to your body and not push yourself too far, too quickly. Not all of these videos include warm-ups and cool-downs, so be sure to incorporate them into your routine. I personally like doing these bare feet, but go through the video once and decide if you want to put on shoes, because it can be a little rough on the knees.

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You don’t have to be perfect, you just need to try. It’s alright if you can’t do as many reps and sets. It’s alright if you need to pause the video for a second to catch your breath. Do what you need to, just draw the line between listening to your body and not pushing yourself to be better. These workouts will get easier the more you do them, you just need to start.

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