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HIIT and Cardio Workouts at Home | Joy2Move

Joy2Move workout collection

HIIT and Cardio Workouts at Home

Improve cardiovascular fitness with follow-along HIIT and cardio workouts, including low-impact and no-jumping options.

82 workouts available

Workouts to explore

A few ways to get moving from this collection.

30 Min No Jumping FULL BODY HIIT Workout | No Equipment
30 minNo equipment
15 Min LEG Workout | All Standing | Bodyweight Only
18 minNo equipment
20 Min Strength and Plyometrics LOWER BODY Workout | Weights are optional
19 minKettlebell
Lean Legs and Defined Glutes with Dumbbells
12 minDumbbell
30 Min FULL BODY Functional HIIT Workout | No Equipment
30 minNo equipment
15 Min FULL BODY Cardio HIIT Workout | Body Weight Only | No repeats
14 minNo equipment

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30 Min FULL BODY Kettlebell Workout
30 min · Medium · Kettlebell
Builds strength, power, and endurance while providing a full-body conditioning session.
10 Min Standing Kettlebell Swings Cardio, No Repeats | FULL BODY Workout
10 min · Medium · Kettlebell
Boosts cardiovascular fitness while strengthening the posterior chain and full body muscles.
30 Min Sculpt Program Day 5 Dumbbell Super Sets | FULL BODY Workout
33 min · Medium · Dumbbell

Builds strength and muscular endurance while providing a cardio effect in a 30‑minute full‑body workout.

20 Min TABATA Dumbbell HIIT | FULL BODY Workout workout thumbnail

20 Min TABATA Dumbbell HIIT | FULL BODY Workout

20 min · Medium · Dumbbell

Builds muscle, boosts endurance, and burns calories quickly in a 20‑minute full‑body session.

30 Min Kettlebell Strength with TABATA Finisher | FULL BODY Workout workout thumbnail

30 Min Kettlebell Strength with TABATA Finisher | FULL BODY Workout

30 min · Medium · Kettlebell

Build total body strength while improving conditioning and burning calories.

20 Min Medicine Ball HIIT | FULL BODY Workout workout thumbnail

20 Min Medicine Ball HIIT | FULL BODY Workout

20 min · Medium · Med-ball

A fast‑paced, full‑body HIIT session that burns calories while building functional strength using a medicine ball.

15 Min TABATA No Equipment | FULL BODY Workout workout thumbnail

15 Min TABATA No Equipment | FULL BODY Workout

15 min · Medium · No equipment

quick, intense full body workout that burns calories and boosts cardio fitness fast

30 Min Azure Program Day 3 Standing Dumbbell | ABS Workout workout thumbnail

30 Min Azure Program Day 3 Standing Dumbbell | ABS Workout

30 min · Medium · Dumbbell

Build a stronger, more stable core while staying standing and avoiding floor exercises.

45 Min Kettlebell MetCon with Tabata Finisher | FULL BODY Workout workout thumbnail

45 Min Kettlebell MetCon with Tabata Finisher | FULL BODY Workout

44 min · Medium · Kettlebell

Builds strength and conditioning together while boosting calorie burn and afterburn.

14 Days ABS and CORE Challenge Day 14 No Equipment Cardio Finisher workout thumbnail

14 Days ABS and CORE Challenge Day 14 No Equipment Cardio Finisher

10 min · Medium · No equipment

A quick, 10-minute cardio core finisher that boosts heart rate, improves posture, balance, and everyday strength.

14 Days ABS and CORE Challenge Day 7 Standing, No Equipment, Cardio Workout workout thumbnail

14 Days ABS and CORE Challenge Day 7 Standing, No Equipment, Cardio Workout

10 min · Medium · No equipment

Boosts metabolism, balance, and coordination while burning fat and defining abs.

12 Min Fat-Burning Kettlebell TABATA | FULL BODY Workout workout thumbnail

12 Min Fat-Burning Kettlebell TABATA | FULL BODY Workout

12 min · Medium · Kettlebell

Boosts calorie burn, improves stamina, and builds functional strength in a short time.

20 Min Medicine Ball HIIT | ABS Workout workout thumbnail

20 Min Medicine Ball HIIT | ABS Workout

20 min · Medium · Med-ball

Build strong, defined abs through dynamic, high‑intensity movements.

45 Min Kettlebell METCON | FULL BODY Workout workout thumbnail

45 Min Kettlebell METCON | FULL BODY Workout

45 min · Medium · Kettlebell

Builds endurance, improves mobility, and boosts overall fitness.

12 Min No Equipment Tabata | ABS Workout workout thumbnail

12 Min No Equipment Tabata | ABS Workout

12 min · Medium · No equipment

Build core strength, improve endurance, and boost fat burn in a short, intense workout.

35 Min All Standing Kettlebell Swings HIIT | CORE Workout workout thumbnail

35 Min All Standing Kettlebell Swings HIIT | CORE Workout

34 min · Medium · Kettlebell

Builds strength, boosts endurance, and supercharges metabolism through continuous kettlebell swings.

30 Min Standing Dumbbell Cardio Finisher | ABS Workout workout thumbnail

30 Min Standing Dumbbell Cardio Finisher | ABS Workout

31 min · Medium · Dumbbell

Strengthens core muscles, improves balance, and boosts cardiovascular endurance.

40 Min Kettlebell HIIT | FULL BODY Workout workout thumbnail

40 Min Kettlebell HIIT | FULL BODY Workout

40 min · Medium · Kettlebell

Improves cardiovascular fitness, builds strength, and boosts endurance with high‑intensity kettlebell exercises.

30 Min Functional Kettlebell Cardio | CORE Workout workout thumbnail

30 Min Functional Kettlebell Cardio | CORE Workout

32 min · Hard · Kettlebell

Strengthens core muscles while boosting cardiovascular endurance.

15 Min Medicine Ball HIIT Workout workout thumbnail

15 Min Medicine Ball HIIT Workout

15 min · Medium · Med-ball

Elevates heart rate and maximizes calorie burn in a short 15‑minute session.

30 Min No Jumping HIIT and Strength | FULL BODY Workout workout thumbnail

30 Min No Jumping HIIT and Strength | FULL BODY Workout

30 min · Medium · No equipment

Boosts heart rate and builds strength across all major muscle groups.

30 Min Standing No Jumping Dumbbell | FULL BODY Workout workout thumbnail

30 Min Standing No Jumping Dumbbell | FULL BODY Workout

30 min · Medium · Dumbbell

A quick, low‑impact full‑body workout that strengthens major muscle groups using only dumbbells, ideal for apartment settings and busy schedules.

30 Min Medicine Ball HIIT Full Body Workout workout thumbnail

30 Min Medicine Ball HIIT Full Body Workout

30 min · Medium · Med-ball

Improves cardiovascular fitness, endurance, and strength while maximizing calorie burn.

15 Min EMOM Kettlebell Circuit | FULL BODY Workout workout thumbnail

15 Min EMOM Kettlebell Circuit | FULL BODY Workout

16 min · Medium · Kettlebell

Boosts strength, increases heart rate, and delivers a full-body burn in just 15 minutes.

30 Min TABATA Double Kettlebell | FULL BODY Workout workout thumbnail

30 Min TABATA Double Kettlebell | FULL BODY Workout

30 min · Medium · Kettlebell

A full-body, high-intensity workout that boosts strength, cardio fitness, and endurance.

30 Min No Repeats No Equipment Cardio and Strength Workout workout thumbnail

30 Min No Repeats No Equipment Cardio and Strength Workout

31 min · Medium · No equipment

Improves cardiovascular health, builds overall strength, and reduces stress in a convenient, equipment-free 30‑minute session.

30 Min No Repeats No Equipment Cardio and Strength | BACK Workout workout thumbnail

30 Min No Repeats No Equipment Cardio and Strength | BACK Workout

30 min · Medium · No equipment

Improves cardiovascular fitness and overall strength without any equipment.

25 Min TABATA with Kettlebell - FULL BODY Workout | No jumping workout thumbnail

25 Min TABATA with Kettlebell - FULL BODY Workout | No jumping

25 min · Medium · Kettlebell

Improves overall fitness by combining strength and cardio in a full-body Tabata routine.

30 Min Standing Dumbbell Metcon | LOWER BODY Workout workout thumbnail

30 Min Standing Dumbbell Metcon | LOWER BODY Workout

30 min · Medium · Dumbbell

Builds leg strength, tone, and endurance through a 30‑minute standing metcon.

15 Min Medicine Ball HIIT | ABS Workout workout thumbnail

15 Min Medicine Ball HIIT | ABS Workout

15 min · Medium · Med-ball

Sculpt and strengthen your core while improving overall strength and stamina.

30 Min FULL BODY Functional HIIT Workout | No Equipment workout thumbnail

30 Min FULL BODY Functional HIIT Workout | No Equipment

30 min · Medium · No equipment

Boost strength, flexibility, and balance through a series of engaging functional exercises.

40 Min Intense Bodyweight Cardio and Kettlebell Strength Workout workout thumbnail

40 Min Intense Bodyweight Cardio and Kettlebell Strength Workout

39 min · Hard · Kettlebell

Improves cardiovascular fitness, builds full-body strength, and boosts overall conditioning.

25 Min Standing ARMS, SHOULDERS and BACK with Dumbbells | Cardio Workout workout thumbnail

25 Min Standing ARMS, SHOULDERS and BACK with Dumbbells | Cardio Workout

25 min · Medium · Dumbbell

Strengthens upper body muscles while providing a cardio calorie burn.

30 Min HIIT Core Workout with Dynamic Planks workout thumbnail

30 Min HIIT Core Workout with Dynamic Planks

30 min · Medium · No equipment

Build core strength and stability while boosting cardiovascular fitness through dynamic plank-based HIIT.

30 Min. TABATA with Dumbbells | FULL BODY Workout | Intense Cardio workout thumbnail

30 Min. TABATA with Dumbbells | FULL BODY Workout | Intense Cardio

30 min · Medium · Dumbbell

Boosts cardiovascular fitness, burns calories, and builds strength in a short 30‑minute high‑intensity interval workout.

40 Min TOTAL BODY METCON | Strength and Cardio Workout with Kettlebell or Dumbbells workout thumbnail

40 Min TOTAL BODY METCON | Strength and Cardio Workout with Kettlebell or Dumbbells

40 min · Medium · Kettlebell, Dumbbell

Boosts strength and cardiovascular health through a full-body metabolic conditioning workout.

30 Min FULL BODY Pilates HIIT | Low impact Workout | No jumping workout thumbnail

30 Min FULL BODY Pilates HIIT | Low impact Workout | No jumping

34 min · Medium · No equipment

Builds strength and boosts cardio fitness while being gentle on joints.

30 Min Medicine Ball HIIT | FULL BODY Workout | No Jumping workout thumbnail

30 Min Medicine Ball HIIT | FULL BODY Workout | No Jumping

31 min · Medium · Med-ball

Strengthens and tones the entire body while improving cardiovascular fitness in a short, high‑intensity session.

30 Min No Jumping FULL BODY HIIT Workout | No Equipment workout thumbnail

30 Min No Jumping FULL BODY HIIT Workout | No Equipment

30 min · Medium · No equipment

A low-impact, full-body HIIT routine that boosts energy and strength without requiring equipment or jumping.

20 Min HIIT Medicine Ball | ABS Workout workout thumbnail

20 Min HIIT Medicine Ball | ABS Workout

20 min · Medium · Med-ball

Torch your core and sculpt abs while burning calories in a 20‑minute HIIT routine.

30 Min HIIT and STRENGTH Workout | No equipment | No repeats workout thumbnail

30 Min HIIT and STRENGTH Workout | No equipment | No repeats

32 min · Medium · No equipment

A full-body, high-intensity workout that boosts cardio endurance and builds strength without any equipment.

20 Min TABATA with Push-ups and Planks Workout workout thumbnail

20 Min TABATA with Push-ups and Planks Workout

20 min · Medium · No equipment

Boost core and upper body strength in a short, high‑intensity Tabata workout.

25 Min LOWER BODY Workout | Stability, Power and Plyometrics workout thumbnail

25 Min LOWER BODY Workout | Stability, Power and Plyometrics

24 min · Medium · No equipment

Builds strong, powerful legs while improving stability and burning fat.

30 Min Total Body METCON Workout | No equipment | No repeats workout thumbnail

30 Min Total Body METCON Workout | No equipment | No repeats

31 min · Hard · No equipment

Improves cardiovascular health and boosts overall endurance.

15 Min Full Body TABATA Workout | Super Sweaty & Fun | No equipment workout thumbnail

15 Min Full Body TABATA Workout | Super Sweaty & Fun | No equipment

16 min · Medium · No equipment

Burns fat and builds muscle through high‑intensity interval training.

20 Min Strength and Plyometrics LOWER BODY Workout | Weights are optional workout thumbnail

20 Min Strength and Plyometrics LOWER BODY Workout | Weights are optional

19 min · Medium · Kettlebell

Improves lower body power and explosiveness for better athletic performance.

13 Min Super intense CORE Workout with Sliders workout thumbnail

13 Min Super intense CORE Workout with Sliders

13 min · Hard · No equipment

Improves core strength, stability, and balance through dynamic slider exercises.

20 Min Full Body HIIT Workout with Medicine Ball (Med ball) workout thumbnail

20 Min Full Body HIIT Workout with Medicine Ball (Med ball)

20 min · Medium · Med-ball

A high‑intensity circuit that burns calories fast while strengthening the core, legs, and overall body.

15 Min TABATA Full Body Workout | Burns calories like crazy workout thumbnail

15 Min TABATA Full Body Workout | Burns calories like crazy

16 min · Hard · No equipment

Burns calories quickly while toning the entire body.

15 Min HIIT Abs with Medicine Ball - it will make your ab muscles WOBBLE! workout thumbnail

15 Min HIIT Abs with Medicine Ball - it will make your ab muscles WOBBLE!

15 min · Medium · Med-ball

Strengthen and tone abdominal muscles while improving core stability and burning calories.

20 Min High Intensity Workout | STANDING METCON (Metabolic Conditioning) | No Equipment workout thumbnail

20 Min High Intensity Workout | STANDING METCON (Metabolic Conditioning) | No Equipment

20 min · Medium · No equipment

Burns calories and builds muscle in 20 minutes without any equipment.

How to make a Plank even Harder | Dynamic Plank Workout using Dumbbells workout thumbnail

How to make a Plank even Harder | Dynamic Plank Workout using Dumbbells

15 min · Hard · Dumbbell

Builds core strength and endurance while toning abs.

Intense Fat Burn TABATA - How many reps can you do? workout thumbnail

Intense Fat Burn TABATA - How many reps can you do?

4 min · Hard · Rope

Burns calories quickly while boosting endurance and strength.

15 Min LEG Workout | All Standing | Bodyweight Only workout thumbnail

15 Min LEG Workout | All Standing | Bodyweight Only

18 min · Medium · No equipment

Build stronger, defined, and toned legs with a full-bodyweight standing routine.

15 Min FULL BODY Power TABATA - One Dumbbell Workout workout thumbnail

15 Min FULL BODY Power TABATA - One Dumbbell Workout

15 min · Hard · Dumbbell

Shortens workout time while delivering full-body aerobic and anaerobic benefits.

Tabata Core and Upper Body Focus | Low Impact | Floor exercises only | No Equipment workout thumbnail

Tabata Core and Upper Body Focus | Low Impact | Floor exercises only | No Equipment

15 min · Hard · No equipment

A high-intensity Tabata routine that builds core and upper body strength and endurance while being low-impact on knees and ankles.

Obliques, Upper and Lower Abs Workout for Women - How to Get a Smaller Waist workout thumbnail

Obliques, Upper and Lower Abs Workout for Women - How to Get a Smaller Waist

15 min · Medium · No equipment

Strengthen and tone abdominal muscles to help achieve a smaller waist.

Low Impact HIIT | No jumping | No squats workout thumbnail

Low Impact HIIT | No jumping | No squats

25 min · Medium · No equipment

Intense HIIT workout that targets all primary muscles while being gentle on joints

20 Minutes Full Body MetCon [Metabolic Conditioning] HIIT Workout workout thumbnail

20 Minutes Full Body MetCon [Metabolic Conditioning] HIIT Workout

20 min · Medium · No equipment

Weight loss, lean muscle gain, and improved sports performance.

Intense Core - Dynamic Plank Workout - Let's crush that core !!! workout thumbnail

Intense Core - Dynamic Plank Workout - Let's crush that core !!!

15 min · Hard · No equipment

Strengthens and stabilizes the core muscles for improved posture and athletic performance.

Low Impact HIIT Workout | No Jumping | No Repeats workout thumbnail

Low Impact HIIT Workout | No Jumping | No Repeats

21 min · Easy · No equipment

A low‑impact full‑body HIIT routine that burns calories and improves cardiovascular fitness without stressing joints.

Just ABS Workout - No planks - 7 Day ABS challenge - Day 6 workout thumbnail

Just ABS Workout - No planks - 7 Day ABS challenge - Day 6

15 min · Medium · No equipment

Strengthen and define abs and core in a short, equipment-free routine.

Cardio ABS Workout - 7 Day ABS Challenge - Day 3 workout thumbnail

Cardio ABS Workout - 7 Day ABS Challenge - Day 3

15 min · Easy · No equipment

Strengthen and define abs and core in just 15 minutes a day.

15 Min POWER TABATA Full Body Workout workout thumbnail

15 Min POWER TABATA Full Body Workout

15 min · Hard · No equipment

A quick, high‑intensity Tabata routine that delivers a full‑body burn in just 15 minutes.

20 Min HIIT Full Body MEDICINE BALL Cardio Workout workout thumbnail

20 Min HIIT Full Body MEDICINE BALL Cardio Workout

22 min · Medium · Med-ball

A full-body cardio workout that burns calories and strengthens core muscles.

All Standing CARDIO HIIT - JUMP ROPE & BODY WEIGHT Workout workout thumbnail

All Standing CARDIO HIIT - JUMP ROPE & BODY WEIGHT Workout

28 min · Medium · Rope

Burns calories and improves cardiovascular fitness in a short 30-minute session.

Cardio HIIT FULL BODY with WEIGHTS - KETTLEBELL Workout - No repeats workout thumbnail

Cardio HIIT FULL BODY with WEIGHTS - KETTLEBELL Workout - No repeats

26 min · Medium · Kettlebell, Dumbbell

Burns a lot of calories quickly, aiding fat loss while boosting immune function and metabolism.

TABATA HIIT - ABS & CORE - 15 Minutes workout thumbnail

TABATA HIIT - ABS & CORE - 15 Minutes

18 min · Hard · No equipment

Rapidly strengthens and tones the abdominal and core muscles through high‑intensity intervals.

Cardio HIIT Full Body Workout | 20 Minutes workout thumbnail

Cardio HIIT Full Body Workout | 20 Minutes

20 min · Medium · No equipment

Burns calories quickly and helps reduce body fat while boosting metabolism and immune function.

JUMP ROPE and STANDING ABS Workout workout thumbnail

JUMP ROPE and STANDING ABS Workout

12 min · Easy · Rope

Improves core strength and cardiovascular fitness while burning fat.

15 Min FULL BODY Cardio HIIT Workout | Body Weight Only | No repeats workout thumbnail

15 Min FULL BODY Cardio HIIT Workout | Body Weight Only | No repeats

14 min · Medium · No equipment

Burns calories and improves cardiovascular fitness

4 Min TABATA PLANK Challenge | No Equipment workout thumbnail

4 Min TABATA PLANK Challenge | No Equipment

4 min · Hard · No equipment

Builds core strength and endurance quickly while saving time.

FULL BODY workout with KETTLEBELL - No Swings workout thumbnail

FULL BODY workout with KETTLEBELL - No Swings

14 min · Easy · Kettlebell

Improves cardiovascular fitness and strengthens the entire body by activating hundreds of muscles with kettlebell movements.

15 Min Intense Cardio JUMP ROPE and LEGS workout workout thumbnail

15 Min Intense Cardio JUMP ROPE and LEGS workout

16 min · Medium · Rope

Burns calories and improves cardiovascular fitness.

TABATA EXPLOSIVE LEGS - Plyometrics Workout | 8 Min workout thumbnail

TABATA EXPLOSIVE LEGS - Plyometrics Workout | 8 Min

8 min · Hard · No equipment

Builds explosive power and muscular endurance in the lower body through short, high‑intensity intervals.

Fat burning ABS workout with Medicine Ball | 11 Minutes workout thumbnail

Fat burning ABS workout with Medicine Ball | 11 Minutes

11 min · Medium · Med-ball

Burns calories while targeting core muscles for effective fat loss.

Women's LEG WORKOUT for quads inner thighs hamstrings glutes and calves workout thumbnail

Women's LEG WORKOUT for quads inner thighs hamstrings glutes and calves

12 min · Easy · No equipment

Boosts quads, inner thighs, hamstrings, glutes, and calves for stronger, toned legs.

Lean Legs and Defined Glutes with Dumbbells workout thumbnail

Lean Legs and Defined Glutes with Dumbbells

12 min · Easy · Dumbbell

Build lean muscle in legs and glutes while improving strength and tone.

Jump Rope Combo Workout workout thumbnail

Jump Rope Combo Workout

5 min · Medium · Rope

Enhances cardiovascular endurance, coordination, and calorie burning.

5 Min JUMP ROPE Workout workout thumbnail

5 Min JUMP ROPE Workout

5 min · Medium · Rope

Burns calories quickly to aid weight loss.

20 Min Intense Cardio and Jump Rope | FULL BODY Workout workout thumbnail

20 Min Intense Cardio and Jump Rope | FULL BODY Workout

20 min · Hard · Rope

Improves coordination and burns calories for weight loss.

15 Min Intense No Equipment ABS Workout workout thumbnail

15 Min Intense No Equipment ABS Workout

15 min · Hard · No equipment

Improves athletic performance by strengthening core muscles.