25-Min At-Home HIIT Workout (No Equipment Needed)

HIIT Workout

Cut your workout time in half and trade in your excuse for sculpted arms, flat stomach and lean bottom.

With this full-body home friendly workout lasting just about 25 minutes, there is really no excuse not to get moving.

Is 25 minutes enough?

Yes, it it. In fact, it’s more than enough.

This short, intense workout can get you real results if you push your hardest. 

Instead of performing single muscle exercises such as biceps curls and crunches, you’ll be performing functional multi-muscle exercises that combine several exercises into one and engage all major muscles in one single move.

With these moves, you will not only shock your muscles, but also boost your metabolism and activate your fat burning hormone, so you can aim for maximum fat loss. 

It will also get your heart pumping in no time by incorporating anaerobic nature cardio such as mountain climbers exercises. 

Science has found numerous times that longer workouts don’t necessarily deliver better results.

In some cases, it actually decreases its effectiveness.

A major studY even found that you can get in shape in as little as 7 minutes a day performing 12 body-weight exercises.

This workout was designed to target your full-body including all your trouble areas and more and max you out every single minute during the workout, so you can trigger the afterburn effect and stay in the optimal, fat-burning zone up to 48 hours after your workout.

By reaching this state, your body functions as a fat-burning machine for up to 2 days and significantly enhance your fat burn.

The best part of this is it’s a body-weight only workout.

You don’t need a gym access or expensive equipments. Grab a towel (you’ll need it for leg curls) and clear up your living room, and you are ready to go. 

Are you ready to get your heart pumping, work every major muscle in your body to get a sexy, lean body that looks great in skinny jeans and bikini?

How to Do This 25-minute HIIT workout

This 25 minute home workout focuses on toning and strengthening the abdominals, legs, arms and the obliques.

If you have weak joints or poor fitness level, please consult with your physician before starting. 

This workout is composed of 2 circuit workouts. Each circuit consists of 4 exercises that last 30 seconds each.

Perform all 4 exercises in Circuit 1 with little to no rest in between. After you complete all four moves, rest for 30 seconds.

Repeat Circuit 1 for 4 more times to complete 5 rounds before moving on to Circuit 2.

Repeat the same process with Circuit 2 to complete your 25 minute workout.

25-Minute Circuit Workout

Circuit 1:

  • 1. Runner’s lunge to skip
  • 2. Pushups
  • 3. Leg curls with towel
  • 4. Side lifts 
  • Rest

Circuit 2: 

  • 1. Mountain Climbers
  • 2. Overhead Squat (dumbbells optional)
  • 3. Scissors 
  • 4. Dips – single leg
  • Rest 
Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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