HIIT Workouts
High-intensity interval sessions you can do anywhere — no equipment needed. GymScript handles the countdown timers so you can focus on the work.
8 workouts
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15-Min Tabata
Classic Tabata intervals: 20 seconds all-out, 10 seconds rest. Eight rounds of four exercises — bodyweight only. Intense and quick.
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20-Min Full Body HIIT
Five bodyweight exercises in timed sets — no equipment needed. Work 45 seconds, rest 15 seconds, repeat for four rounds. Under 20 minutes total.
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30-Min HIIT Endurance
Build aerobic capacity with longer intervals. 40 seconds work, 20 seconds rest, five exercises, repeat twice. Total-body burner.
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Beginner HIIT Foundations
Low-impact intervals for people new to HIIT. Five moves, three rounds, all bodyweight — longer work periods with proper rest so you can maintain form throughout. 20 minutes total.
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Core Crusher
Six core-focused moves back-to-back: mountain climbers, plank jacks, ab wheel, hanging leg raises, dead bugs, and bird dogs. Five rounds, no rest.
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Jump Rope Intervals
Structured jump rope conditioning: standard skipping, double unders, sprint intervals, and single-leg work. 25 minutes — needs a jump rope. Works cardio and coordination at the same time.
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Lower Body Blast
Focus on lower-body power with four leg-focused exercises. 45 seconds work, 15 seconds rest, four rounds. No equipment needed.
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Upper Body HIIT Circuit
Five upper-body moves done as intervals: push-ups, plank shoulder taps, tricep dips, mountain climbers, and burpees. Four rounds each, 20 minutes. A good option when you want conditioning without running.