Interval training allows you to squeeze maximum benefit out of minimal time, and for busy folks, that can be a game changer. And when you can work out from the comfort of your own living room, it’s even more convenient.
We’ve compiled the best interval training videos of 2016. Do them one at a time, or combine them to make a longer workout — it’s up to you!
High-intensity interval training (HIIT) involves doing intense exercise for short bursts of time, followed by a recovery period. In this video, you’ll get the tools you need to build your own HIIT workout. You’ll learn proper form for five different bodyweight exercises, which you can repeat as many times as you like!
PopSugar Fitness hosts a variety of great workouts on YouTube, and this is one of our favorites. The 20-minute cardio workout keeps you moving the entire time, requires no equipment, and will get your heart rate up without a single second of running — an added bonus if you have downstairs neighbors!
BodyRock is known for their tough home workout videos, and this one is no exception. This 20-minute session is all bodyweight work, so there’s no equipment needed. Most of it focuses on the upper body, with pushups, dips, and pullup variations punctuated by short rest periods.
A typical Tabata workout includes 20 minutes of work total, made up of four-minute rounds with 20 seconds of work and 10 seconds of recovery. Amy from BodyFit breaks up each one of these rounds with one minute of rest in between. Don’t let all the rest fool you though — this workout is tough!
If you’re easily bored, this workout might be perfect for you. Hosted by Kelly of FitnessBlender, the HIIT session takes you through just over 25 minutes of exercise, and doesn’t repeat the same movement once!
Most people work out because they want to stay fit, or get fit, and calories burned is one way of tracking the impact of your workouts. For this 16-minute session, you’ll burn up to 200 calories, which is a pretty big impact in a short amount of time. Hosted by Laura of GymRa, you’ll need a pair of hand weights for this session. Jump squats, planks, and supermans are just a few of the moves you’ll see here.
Hosted by Karena and Katrina of ToneItUp.com, this workout is quick but tough. You’ll do three toning circuits for 30 seconds, each followed by a cardio move. The only equipment you need is a set of dumbbells, but if you’re a beginner you don’t even need those!
If blasting calories is your main goal, this workout delivers. Hosted by Brad Gouthro of Live Lean TV, it utilizes kettlebells to make intervals even tougher. Gouthro says a dumbbell is a fine substitution if you don’t have access to a kettlebell, and if you’re very new to working out, you may want to skip the weight altogether.
This short HIIT session comes from The Lean Machines. For 10 minutes, you’ll do 20 seconds of work and 10 seconds of rest. The goal is to work as hard as possible during those 20-second bursts. If you can’t do the exercise shown, it’s suggested you find a safe exercise that will allow you to keep moving.
Most Tabata workouts give you 10 seconds of rest between sets — but not this one! This one developed by Ashley Horner will have you sweating bullets in a short amount of time. You’ll do manmakers, planks, shoulder taps, and dumbbell thrusters — all with minimal equipment but maximum effort. Horner is an inspirational host and this is a great way for a busy person to get their heart pumping.
If intensity is what you’re after, here’s your solution. This workout with The Body Coach crams as much effort as possible into just 15 minutes. You’ll work for 40 seconds, rest for 20, and repeat this five times in three circuits.
This 15-minute workout is a nonstop path to a lean and flexible body. With no equipment needed beyond a yoga mat, there’s no excuse to not make Betty Rocker’s series of intense intervals part of your routine.
If you’ve never tried high intensity interval training (HIIT), this is a great place to start. The first part of a 30-day series, it offers suggested modifications, so you can make it as easy or as difficult as you want.
Hosted by Coach Kozak, this intense 30-minute interval workout is a great one to fit in before work each morning. It requires a pair of dumbbells and a mat, and using a jump rope is optional.
If elementary school is the last time you had a jump rope in your hands, prepare yourself! This great, intense workout combines cardio and a bunch of lower body work, with several jump rope variations plus squat holds. Make sure you stretch before and after!
If you lack core strength, this workout has got what you need. It’s hosted by trainer Melissa Bender and features bodyweight work like mountain climbers, jogging in place, and other challenging core activities. You’ll work your hardest for 50 seconds and rest for 10, so don’t let the length of the video fool you into thinking you’ll have it easy.