Four complete workouts — bodyweight, kettlebell, dumbbell, and jump rope — plus guides on choosing the right gear. Every workout is designed to run directly with the free timer.
Workout 1 — No Equipment
20-Minute Bodyweight HIIT Workout
Six exercises, three rounds, zero equipment. This workout hits every major muscle group using only your bodyweight. It works equally well in a living room, hotel room, or garage. All you need is enough floor space to lie down.
Full Body Bodyweight Circuit
40s ON · 20s REST · 6 rounds
Beginner — Intermediate~20 minutesNo equipmentFull body
01
Jumping Jacks
Full arm swing overhead every rep. Use the first round as a genuine warm-up — pace builds as your body temperature rises.
40s / 20s
02
Squat Jumps
Sit back into a full squat, drive through the heels, and explode upward. Land softly with bent knees to protect your joints.
40s / 20s
03
Push-Ups
Chest touches the floor every rep. If full push-ups break down after round one, drop to your knees — range of motion matters more than pride.
40s / 20s
04
Alternating Reverse Lunges
Step back so your back knee lightly touches the floor. Keep your front shin vertical and your torso upright. Alternate legs each rep.
40s / 20s
05
Mountain Climbers
Drive each knee toward your chest as fast as you can while keeping your hips level with your shoulders. Don't let your lower back sag.
40s / 20s
06
Burpees
The finisher. Controlled on the way down, explosive jump at the top with arms overhead. Your pace — but keep moving the whole 40 seconds.
40s / 20s
How to progress: Once you can complete all three rounds without stepping through any exercise, shorten the rest period to 15 seconds. After that, add a fourth round. When four rounds feel manageable, switch to Tabata (20s/10s) for a more demanding stimulus.
Set the timer to HIIT · 40s work / 20s rest / 6 rounds
Workout 2 — Kettlebell
20-Minute Kettlebell HIIT Workout
A single kettlebell is one of the most versatile training tools available. This workout builds strength, power, and conditioning simultaneously. Use a weight that challenges you but allows clean technique — bad form on kettlebell swings is a fast way to hurt your lower back.
Hinge at the hip — this is not a squat. Drive your hips forward explosively, let the bell float to shoulder height, and control the descent back between your legs.
40s / 20s
02
Goblet Squats
Hold the bell by the horns at chest height. Sit deep into the squat with your elbows inside your knees at the bottom. Drive through your heels to stand.
40s / 20s
03
Single-Arm Clean & Press (alternating)
Clean the bell to the rack position, press overhead to full lockout, lower under control. Switch arms at the halfway point or each rep. Keep your core braced throughout.
40s / 20s
04
Single-Arm Bent-Over Rows (alternating)
Hinge forward to roughly 45 degrees, brace your core, and pull the bell straight up toward your hip — not your shoulder. Squeeze hard at the top. Switch arms halfway.
40s / 20s
05
American Swings (finisher)
Like a standard swing but the bell travels all the way overhead to full lockout. Requires more shoulder stability — if you feel any impingement, return to the standard swing.
40s / 20s
Not sure what weight to use? See the kettlebell selection guide below. As a rough rule: if you can complete all five rounds without your form breaking down, the weight is too light. If you can't maintain technique past round two, go lighter.
Recommended Gear
Competition-style kettlebell — consistent dimensions regardless of weight, better for learning technique.
Set the timer to HIIT · 40s work / 20s rest / 5 rounds
Workout 3 — Dumbbell
20-Minute Dumbbell HIIT Workout
A single pair of moderate-weight dumbbells is enough for a highly effective HIIT session. Dumbbells allow unilateral training — working one side at a time — which exposes and corrects strength imbalances that bilateral exercises like barbell work can mask. This workout uses a weight you can press overhead for 10 clean reps.
Single Pair Dumbbell Circuit
40s ON · 20s REST · 6 rounds
Beginner — Intermediate~20 minutesOne pair of dumbbellsFull body
01
Dumbbell Thrusters
Hold dumbbells at shoulder height, squat deep, and drive them overhead as you stand. One fluid movement — the power comes from your legs, not your shoulders.
40s / 20s
02
Renegade Rows
Start in a push-up position holding the dumbbells. Row one dumbbell to your hip while the other arm stays locked out. Brace hard to prevent your hips from rotating.
40s / 20s
03
Dumbbell Romanian Deadlifts
Hinge at the hips with a soft knee bend, lower the dumbbells along your shins until you feel a hamstring stretch, then drive your hips forward to stand. Keep your back flat throughout.
40s / 20s
04
Alternating Dumbbell Snatches
Start with the dumbbell between your feet, hinge and pull it explosively overhead to a locked-out position in one movement. Control the descent. Alternate arms each rep.
40s / 20s
05
Dumbbell Man-Makers
Push-up, row each arm, jump feet to hands, thruster. One rep. It's as hard as it sounds. Slow down if technique breaks — this is a complex movement.
40s / 20s
06
Dumbbell Squat & Curl to Press
Squat holding dumbbells at your sides. As you stand, curl to your shoulders and press overhead. Lower back to the start. A full-body finisher that taxes your grip and shoulders.
40s / 20s
What weight to use: Choose a weight you can press overhead for 10 strict reps when fresh. It will feel light in round one and heavy by round three. If you have adjustable dumbbells, start conservative — the compound movements in this workout are more demanding than they look.
Set the timer to HIIT · 40s work / 20s rest / 6 rounds
Recommended Gear
A versatile set of adjustable or fixed dumbbells for home HIIT training.
Jump rope is one of the most efficient conditioning tools that exists. It builds cardiovascular fitness, coordination, and calf strength simultaneously, and it travels anywhere. This workout alternates jump rope intervals with bodyweight exercises so your arms get a break while the rest of your body keeps working.
Jump Rope & Bodyweight Circuit
30s ON · 15s REST · 8 rounds
All levels~20 minutesJump ropeCardio & conditioning
01
Basic Jump (two-foot)
Land on the balls of your feet, keep your elbows close to your sides, and rotate from the wrists — not the shoulders. Small, efficient jumps. Aim for a consistent rhythm, not maximum speed.
30s / 15s
02
Squat Jumps (no rope)
Put the rope down. Full squat to explosive jump. Your legs stay loaded while your forearms recover from gripping the handles.
30s / 15s
03
Alternating Foot Jump
Like running in place with the rope. Shift your weight from foot to foot with each revolution. This increases speed and coordination demand compared to the basic jump.
30s / 15s
04
Push-Ups (no rope)
Put the rope down. Full range push-ups. Your shoulders and triceps work while your legs recover from the jumping intervals.
30s / 15s
05
High Knees (with rope)
Drive your knees high toward your chest with each jump. More demanding than alternating foot jumps — focus on keeping your core tight and your landings soft.
30s / 15s
06
Mountain Climbers (no rope)
Put the rope down. Fast mountain climbers — drive each knee toward your chest. Your core stays loaded while your calves and forearms recover.
30s / 15s
07
Double-Unders (or fast singles)
Two rope revolutions per jump. If you can't do double-unders yet, do singles as fast as possible. Double-unders will come with consistent practice — don't skip them just because they're hard.
30s / 15s
08
Burpees (no rope)
The finisher. Full burpees — chest to floor, jump with hands overhead. You've done seven rounds. Empty the tank on this one.
30s / 15s
Beginner modification: If you're new to jump rope, replace all rope rounds with basic jumping jacks and focus on the bodyweight exercises. Add the rope once you can jump consistently for 30 seconds without tripping. Most people get there within two to three weeks of daily practice.
Set the timer to HIIT · 30s work / 15s rest / 8 rounds
Recommended Gear
A lightweight PVC speed rope with ball-bearing handles — the right tool for HIIT and learning double-unders.
The most common mistake beginners make is buying a kettlebell that's too light. A bell that feels challenging in the store will feel easy after four weeks of consistent training. Buy slightly heavier than feels comfortable — you'll grow into it faster than you expect.
Recommended Starting Weights
Level
Men
Women
Best for
Beginner
16 kg (35 lb)
8 kg (18 lb)
Swings, goblet squats, deadlifts
Beginner pressing
12 kg (26 lb)
6 kg (13 lb)
Press, Turkish get-up, windmill
Intermediate
24 kg (53 lb)
12 kg (26 lb)
All ballistic and grind movements
Advanced
32 kg (70 lb)
16 kg (35 lb)
Heavy swings, snatches, carries
These are starting points, not rules. A strong person new to kettlebells may start heavier. Someone with a shoulder injury may need to go lighter for pressing movements regardless of overall fitness level.
Cast Iron vs Competition Kettlebells
Cast iron bells are the traditional option. They're widely available, affordable, and come in a wide range of weights. The handle diameter and bell size both increase as weight increases, which can make technique feel different between weights.
Competition (steel) bells have the same dimensions regardless of weight — a 16kg and a 32kg competition bell are the same physical size. This makes technique transferable between weights and is generally better for learning. They cost more but last indefinitely.
For beginners learning the movements: cast iron is fine. For anyone planning to train seriously long-term: competition bells are worth the investment.
What to Avoid
Plastic-coated bells: The coating chips and cracks over time, making them uncomfortable to use and potentially leaving residue on your hands and floor.
Bells with seams on the handle: Run your fingers along the inside of the handle before buying. Any seam will cause blisters during high-rep sets.
Bells that are too light: A 4kg or 6kg bell might be appropriate for shoulder rehab but won't produce the hip-hinge mechanics that make kettlebell training effective. You want a weight that demands engagement.
Recommended
Competition-style kettlebell with consistent sizing across all weights — better for learning and long-term use.
An incorrectly sized jump rope makes learning dramatically harder. A rope that's too long is slow and hard to control. A rope that's too short will hit your feet before you can clear it. Getting the right length is the single most important factor for beginners.
The Quick Test
Stand in the middle of the rope with one foot. Pull both handles straight up. For basic jumping and conditioning work, the handles should reach your armpits. For double-unders, the handles should reach your chest — a shorter rope spins faster.
8 ft
Under 5′4″ (163 cm)
Shorter rope, faster rotation — good for skilled jumpers at this height
9 ft
5′4″ — 6′0″ (163–183 cm)
The most common size. Works for the vast majority of adults for all skill levels
10 ft
Over 6′0″ (183 cm)
Extra length for taller athletes — prevents the rope from catching underfoot
Rope Types
PVC speed ropes are the standard for HIIT and double-unders. Lightweight, fast, and inexpensive. This is what most people should buy. Look for a thin cable (3–5mm) with ball-bearing handles that spin freely.
Weighted ropes (150–300g) slow the rotation and increase shoulder and arm fatigue. They're useful for building conditioning but not suitable for double-unders or speed work. Good as a secondary tool once you have the basics.
Leather ropes are the traditional boxing gym standard. Durable, consistent, and satisfying to use — but they require a break-in period and don't perform well in cold or damp conditions.
Beaded ropes are forgiving for beginners because they hold their shape in the air even when the rotation is imperfect. Good for learning the timing, but you'll outgrow them quickly.
Where to Jump
Concrete and asphalt are hard on both the rope and your joints — avoid them if possible. Rubber flooring, wooden floors, and short grass are ideal. If you're jumping indoors on hardwood, use a thin mat under your landing zone to reduce impact on your knees. Never jump on carpet — the rope will catch every time.
Recommended Gear
A lightweight PVC speed rope with ball-bearing handles — the right tool for HIIT and learning double-unders.
What kettlebell weight should a beginner start with?
Most beginners do well with 16kg (35lb) for men and 8kg (18lb) for women for swings and hip-hinge movements. For pressing, go lighter: 12kg for men, 6–8kg for women. Start lighter than feels necessary — the movement patterns are more demanding than raw strength suggests.
How do I size a jump rope for HIIT?
Stand on the middle of the rope and pull the handles up. For general conditioning, handles should reach your armpits. For double-unders, handles should reach your chest. Most adults (5′4″–6′0″) use a 9-foot rope.
Can I do HIIT with just dumbbells?
Yes — dumbbells are excellent for HIIT. A single pair of moderate weight is enough for a demanding full-body session. Exercises like thrusters, renegade rows, Romanian deadlifts, and man-makers combine strength and conditioning in the same movement.
How many times a week should I do HIIT?
2–3 sessions per week with at least one full rest day between sessions. Genuine high-intensity training is demanding on your nervous system and your joints. More is not always better — recovery is where the adaptation happens.
What is the best HIIT workout for beginners?
The bodyweight circuit above is the best starting point. No equipment, low coordination demand, and easily scaled by adjusting rest periods. Start with 40s work / 20s rest and focus on maintaining clean movement patterns throughout all six exercises before increasing intensity.