HomeHome HIIT Express
A 15-minute advanced home HIIT session for women. Jump squats, half burpees and mountain climbers run for 40-second blocks, with plank jacks to finish each round. Around 200 kcal, no equipment, and done in less time than the commute to a gym.
Home HIIT Express at a glance
- Level
- Advanced
- Duration
- 15 minutes
- Exercises
- 4
- Estimated burn
- ~200 kcal
- Equipment
- None — floor space only
- Muscles worked
- Quads, Glutes, Core
- Category
- Home
- Made for
- Women
- Price
- Free
4 exercises in Home HIIT Express
- 1Jump squats bodyweight5 × 40s
- 2Half burpees5 × 40s
- 3Mountain climbers5 × 40s
- 4Plank jack4 × 40s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home HIIT Express
Forty seconds of work, 20 seconds of rest. Half burpees keep the pace honest; use them instead of slowing down. If the floor is thin, swap jump squats for fast bodyweight squats and keep everything else exactly as written.
Home HIIT Express — questions
How long does Home HIIT Express take?
About 15 minutes from the first set to the last. The session contains 4 exercises and burns roughly 200 kcal for an average trainee.
What equipment do you need for Home HIIT Express?
None — floor space only. The session is built around Jump squats bodyweight, Half burpees, Mountain climbers and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home HIIT Express suitable for beginners?
Home HIIT Express is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Home HIIT Express work?
Quads, Glutes, Core. 4 exercises, starting with Jump squats bodyweight, Half burpees, Mountain climbers.
Is Home HIIT Express free?
Yes. Home HIIT Express is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Home HIIT Express into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.