Intermediate Difficulty with Advanced Modifications provided

No equipment required, just bring your energy! This full-body cardio HIIT workout will help you torch calories, improve endurance, and build strength without using any weights. A chair, bench, or box can be helpful for a few optional moves, but it’s completely up to you. You’ll perform each exercise for 45 seconds, followed by 15 seconds of rest in this no-repeat format. Go all out with Coach Kozak for higher intensity, or follow Claudia for low-impact options. Let’s begin!

Warm up
March + Arm Circles
Standing Cat Cow
Deep Squat + T-Rotation

20 Min Cardio HIIT Workout

Reverse Lunge to Knee Drive / Step Back
Around the World Arm Swing + Squat Pulse
Jack Cross / Modified Step Jack
Low Plank Reach / From Incline
Skaters / Modified Skaters
Standing Woodchopper
Push Up + Reverse Fly / From Incline
90 Degree Squat Jumps / Squat Turns
Front Kick + Curl
Forward Hop + Shuffle Back / March Forward & Shuffle Back
Side Plank Rotation / From Knees or Incline
Low Squat Hooks / ¼ Squat Hooks
Standing Oblique Elbow to Knee
High Knees / Quick Feet

Cool Down
Standing Quad Stretch
Standing Hamstring Stretch
Shoulder Box + Reach

The post 20 Min Cardio HIIT Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Gear up for a 20-minute full-body HIIT workout with weights that’s built to boost your overall fitness! You’ll perform just one set per exercise in this no-repeat, low-impact routine—no jumping involved, making it easy on the joints. Have a variety of dumbbells nearby so you can adjust the resistance as needed. A chair, bench, or box might be useful for a few moves, but they’re totally optional. Let’s get started!

Warm up
Half-Kneeling Hip Flexor to Rotation to Hip Pry
Sprinter’s Stretch
Wall Shoulder Contour

HIIT Workout at Home

¾ Goblet Squat
Crossover Swing
Half-Kneeling Shoulder Press
Half-Kneeling Row
DB Curtsy Lunge / No DB
Lying Low Dumbbell Fly
Dumbbell Dead Bug / No DB
High Plank Row / from Incline
DB Sumo DL + Alternating Hammer Curl
Fingers Out Push Up / Incline
One Arm DB Snatch from Hang / High Pull

Cool Down
Seated Toe Touch to Chest Opener
Seated Knee Crossover Stretch
Kneeling Quad Stretch

The post 20 Min HIIT Workout at Home appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

No equipment? No problem! This full-body cardio HIIT workout is designed to help you burn fat, boost endurance, and build strength—all without weights. A chair, bench, or box might be useful for a few optional movements, but they’re not necessary. You’ll complete each exercise for 45 seconds followed by 15 seconds of rest in this no-repeat routine. Follow Coach Kozak for higher intensity options or stick with Claudia for low-impact modifications. Let’s get started!

Warm up
March + Arm Circles
Standing Cat Cow
Deep Squat + T-Rotation

30 Min Cardio HIIT Workout

Reverse Lunge to Knee Drive / Step Back
Around the World Arm Swing + Squat Pulse
Jack Cross / Modified Step Jack
Low Plank Reach / From Incline
Skaters / Modified Skaters
Standing Woodchopper
Push Up + Reverse Fly / From Incline
90 Degree Squat Jumps / Squat Turns
Front Kick + Curl
Forward Hop + Shuffle Back / March Forward & Shuffle Back
Side Plank Rotation / From Knees or Incline
Low Squat Hooks / ¼ Squat Hooks
Standing Oblique Elbow to Knee
High Knees / Quick Feet
Posterior Swings to Overhead / Posterior Swings
Lateral Bear Crawl / Bear Crawl Hold
Butt Kick + Lat Pull Down
Lateral Rotation Chops
Split Lunge Pulse / Split Lunge Hold

Cool Down
Standing Quad Stretch
Standing Hamstring Stretch
Shoulder Box + Reach

The post 30 Min Cardio HIIT Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Beginner Difficulty with Intermediate Modifications provided

This quick and efficient 15-minute HIIT workout is great for beginners wanting to build strength, improve fitness, and burn fat. The entire routine is done standing with zero jumping, making it low-impact and joint-friendly. All you need is a set of dumbbells, and while a chair or bench might help with a few optional modifications, they’re not required. With all-new movements throughout, it’s perfect for anyone who loves variety. Let’s get started!

Warm up
Good Morning + T-Rotation
Shoulder Box + Reach
Squat + Calf Raise

HIIT Workout for Beginners

DB Side Raise + March / No DB
Sumo Deadlift + Twist Punch / No DB
DB Crusher Row / Light Weight
High Punch Out + Run in Place / No DB
Goblet Squat / No DB
Incline Push Up + Mule Kick / Wall
Opposite Knee to Elbow
Split Knee Drive + Row / Light Weight

Cool Down
Wall Angels
One Leg Hip Hinge
Standing Quad Stretch

The post 15 Min HIIT Workout for Beginners appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Get ready for a 30-minute full-body HIIT workout with weights designed to elevate your overall fitness! Keep a range of dumbbells close so you can adjust the resistance for each movement. This no-repeat routine includes just one set per exercise and is completely jump-free, making it ideal for those who prefer a joint-friendly option. You may want a chair, box, or bench available for this one, but it isn’t required. Let’s jump in and get moving!

Warm up
Half-Kneeling Hip Flexor to Rotation to Hip Pry
Sprinter’s Stretch
Wall Shoulder Contour

HIIT Workout with Weights

¾ Goblet Squat
Crossover Swing
Half-Kneeling Shoulder Press
Half-Kneeling Row
DB Curtsy Lunge / No DB
Lying Low Dumbbell Fly
Dumbbell Dead Bug / No DB
High Plank Row / from Incline
DB Sumo DL + Alternating Hammer Curl
Fingers Out Push Up / Incline
One Arm DB Snatch from Hang / High Pull
Narrow DB Squat
Iso-90 Curl
Low Staggered Triceps Extension
Walkout Push Ups / from Knees
Kickstand RDL + Row
Crossbody Knee Ins

Cool Down
Seated Toe Touch to Chest Opener
Seated Knee Crossover Stretch
Kneeling Quad Stretch

The post 30 Min HIIT Workout with Weights appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Torch calories and build lean muscle with this full-body Tabata HIIT workout you can do right at home. This science-backed method is designed for maximum results in minimal time—perfect for boosting strength and burning fat. All you need is a set of dumbbells, and having a few different weights nearby will help you adjust as needed. You may also want to keep a chair, box, or bench close for a few optional modifications.

We’ll follow the Tabata format: 20 seconds of effort followed by 10 seconds of rest, repeated 4 times per exercise. Challenge yourself and aim for quality reps during each round. Let’s jump in and get moving, Tribe!

Warm up
Knee Hug to Step Back and Reach
Hamstring Sweep
Rotating 90-90 Hip Stretch

HIIT for Fat Loss

Gorilla Clean
Kickstand Push Press
Front Curled Squat
Reach Crunch + Leg Raise / Knee Raise
Gorilla Row / Modified Depth
Push Up to Bear Plank / Incline

Cool Down
Frog Rock
Child’s Pose
Cobra

The post 20 Min HIIT Workout for Fat Loss appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Beginner Difficulty with Intermediate Modifications provided

This quick and efficient 20-minute HIIT workout is ideal for beginners ready to increase strength, improve fitness, and burn fat. All you need is a pair of dumbbells—every move is done standing, with zero jumping required. A bench or chair might be useful for a few optional modifications. With no repeated exercises and a focus on standing movements, this routine is perfect for those who love variety. Let’s get started!

Warm up
Step Back and Twist
Toe Touch to Scarecrow
Side Leg Swings

Beginner HIIT Workout

DB Reverse Row
DB Curl + Front Squat
SA DB March
Duffin Row
Push Up + Narrow Push Up Incline / Wall
DB Suitcase Reverse Lunge / Supported
High Knee Pulldown
DB Reverse Fly
DB Shoulder Press
Diagonal Chop
Side Leg Raise + Pulse / Supported
Standing Underhand Chest Press
Skaters / Modified

Cool Down
Bent Arm Wall Chest Stretch
Standing Hamstring Stretch
Standing Figure Four / Seated

The post 20 Min Beginner HIIT Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Tabata HIIT is a powerful, science-backed method for burning maximum calories in minimal time. In today’s full body workout, we’ll focus on building strength and lean muscle while torching fat. You’ll need a set of dumbbells, and having a few weight options nearby is ideal so you can adjust based on the movement and muscle group. A chair, box, or bench might be helpful for some exercises, but they’re totally optional.

We’ll be using the Tabata format: 20 seconds of work followed by 10 seconds of rest, repeated for 4 rounds per exercise. Push yourself and aim for as many reps as you can each round. Let’s get started!

Warm up
Knee Hug to Step Back and Reach
Hamstring Sweep
Rotating 90-90 Hip Stretch

Tabata HIIT

Gorilla Clean
Kickstand Push Press
Front Curled Squat
Reach Crunch + Leg Raise / Knee Raise
Gorilla Row / Modified Depth
Push Up to Bear Plank / Incline
DB Side Lunges
Alternating Face Pulls
Overhead Marches
RDL to Reverse Lunge

Cool Down
Frog Rock
Child’s Pose
Cobra

The post 30 Min Tabata HIIT Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Beginner Difficulty with Intermediate Modifications provided

This fast and effective 20-minute HIIT workout is perfect for beginners looking to build strength, boost overall fitness, and burn fat. You’ll need a set of dumbbells, and the entire routine is done standing—no jumping involved. A chair or bench can be helpful for a few modifications, but they’re completely optional. With no repeated exercises and standing moves only, this routine is great for anyone who enjoys variety. Let’s get moving!

Warm up
Good Morning + T-Rotation
Shoulder Box + Reach
Squat + Calf Raise

HIIT Workout for Beginners

DB Side Raise + March / No DB
Sumo Deadlift + Twist Punch / No DB
DB Crusher Row / Light Weight
High Punch Out + Run in Place / No DB
Goblet Squat / No DB
Incline Push Up + Mule Kick / Wall
Opposite Knee to Elbow
Split Knee Drive + Row / Light Weight
Push / Pull + Butt Kick
Seesaw Triceps Kickbacks / Light Weight
Squat + Side Leg Raise / No DB
Arm Jack + High Kick / Low Kick
Hammer Curl + Iso ¼ Squat with Side Taps / No Squat

Cool Down
Wall Angels
One Leg Hip Hinge
Standing Quad Stretch

The post 20 Min HIIT Workout for Beginners appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Join us for a 20-minute HIIT workout with weights focused on boosting your overall fitness! You’ll want to have a variety of dumbbells nearby so you can adjust the resistance based on each exercise. This full body, no-repeat routine features just one set per movement, and there’s no jumping involved—making it a great option for anyone looking to be kind to their joints. Let’s get started!

Warm up
Downward Dog to Multiplanar Lunge
Side Leg Swings
Butt Kick + Overhead Reach

20 Min HIIT Workout with Weights

One Leg & One Arm Press / Two Legs
DB Pause Squat
One Arm DB Snatch / High Pull
Narrow Push Up / Incline
High Plank Knee Up & In / Incline
Goblet Cossack Squat / No DB
Seesaw Row
Svend Press
DB Reverse Lunge
Side Plank / from Knee
Zottman Curl

Cool Down
Wall Chest Stretch
One Leg Hamstring Stretch
Figure Four

The post 20 Min HIIT Workout with Weights appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.