7 HIIT Cardio Workouts For Men at Home (No Equipment)

7 full body HIIT cardio workouts for men that will help you get in better shape. No weights needed. Follow along workout videos. Beginner focused. Let's work!


7 HIIT Cardio Workouts For Men at Home (Follow Along)

The following 7 HIIT cardio workouts for men will target every muscle in your body. All workout videos are 100% follow along so you can simply play the videos and replicate the exercises. 

You will explore multiple highly effective bodyweight exercises which will challenge your muscles, nervous and cardiovascular systems as well. 

Because of the high-intensity nature of these routines, you will burn more calories not just during sessions but hours afterward caused by excessive post-workout oxygen consumption. 

In addition, below each HIIT workout video, you will get a short description of the session, a link to an article dedicated to this video which will review in depth the workout itself and will give you extra ideas.

Lastly, you will get the HIIT exercise list below each workout video.  

Every fitness beginner can try these routines, so even if you are out of shape, don't worry, these are built with the beginner trainee in mind! 

If you are an intermediate trainee, stick around because below these 7 routines, I will explain how to increase the intensity in order to meet your needs. 

First, we will review the warm ups and your 7 HIIT cardio workouts for men, and then you will get answers to frequently asked questions on the topic. 

If you are a man who need to be fitter and in better shape by doing HIIT workouts, then bookmark this page since this is a thorough and highly-detailed article on the topic: HIIT workouts for men.  

2 Dynamic Warm Ups To Do Before Your HIIT

Warming up the body before working out is essential in order to get a good exercise performance, decrease the risks of injuries and to feel the movements right. This means that you have to feel which muscles are working and engaged because if you skip the warm up and your muscles are cold, your body will compensate by activating other muscles which should not be activated. 

These dynamic warm ups will increase the core temperature, which will wake up the nervous system. When the nervous system is awake, you will control the limbs (arms and legs) with higher efficiency and that itself will increase your training performance and activating the right muscles. 

The first video is 7 minutes duration and the second one is 10 minutes. Both will activate the whole body and will not take much of your time. These are also follow along warm up videos for your convenience. 

HIIT Dynamic Warm Up 1

HIIT Dynamic Warm Up 2

7 Killer HIIT Workouts For Men

Before starting with any of the following workouts, as mentioned above, perform first, one of these 2 dynamic warm ups. Once done, you will pick the session, play the video and replicate each movement just as it's presented in the video. 

Important: before doing any of the following workouts, review the workout first, and you can also do 1 set for each of the exercises in order to get more familiar with the move. This is important because you might face multiple new exercises, which you haven't done before. For that reason, educating your nervous system will be beneficial for you.

Also, you can review the articles related to these workouts because you can get much more thorough information regarding the chosen routine.

All sessions below are circuit bodyweight workouts. This means that a single round is considered as done once you perform a single set for each of the exercises included in the circuit by doing them one after the other.  

5 Minute HIIT Workout For Beginners

This 5 minute HIIT workout for beginners includes 10 bodyweight exercises! Each exercise should be done for 30 seconds one after the other. That means you will work out without any rest for the full 5 minute duration. 

Here is the HIIT exercise list: 

1. Side to side high knees. 

2. Beginner speed burpee. 

3. Feet on fire to 3 drop lunges. 

4. Superman pulldown. 

5. Push up isometric hold with jump outs. 

6. Squat to thoracic rotation. 

7. High to low bird dog plank.

8. 3 way jump squat. 

9. Plank ankle taps.

10. Sprinter sit up. 

7 Minute HIIT Workout For Beginners

This 7 minute HIIT workout for beginners consists of 6 exercises. 

Similarly to the 5 minute session above, you will perform for 30 seconds each of these 6 movements without any rest in between. Once done, there is a rest of 60 seconds in the middle of the workout, and then you will repeat this round for second time.

In summary, 2 rounds should be done, by doing one set of 30 seconds for each exercise, performed one after the other and you will rest for 1 minute between both rounds. 

Here is your HIIT exercise list: 

1. Squat rotation to knee tap

2. Push up iso hold to jump out

3. Squat to reverse lunge to kick

4. Bear crawl to crab crawl

5. High knees to mountain climbers

6. Plank ankle taps

10 Minute Cardio Workout For Beginners at Home

The 10 minute cardio workout for beginners includes 7 movements. 

Interval timer: 30/15 seconds of work/rest. 

2 total rounds should be completed. 

Rest between rounds: 1 minute

Here is the exercise list: 

1. High knee ankle tap. 

2. Speed burpee. 

3. Ground tap skaters. 

4. Straddles. 

5. High knees to mountain climbers (alternate 8 repetitions for each).

6. Alternating static monkey. 

7. Plank ankle taps. 

10 Minute HIIT Workout For Beginners at Home

There are 6 exercises included for this 10 minute HIIT workout for beginners

Interval timer: 30/20 seconds of work/rest. 

2 total rounds should be completed. 

Rest between rounds: 1 minute

Here is the exercise list: 

1. Squat to drop lunge combo. 

2. Push up isometric hold to jump out. 

3. 3 way jump squat. 

4. Speed burpee. 

5. Plank ankle tap. 

6. Sprinter sit up. 

12 Minute Beginner Bodyweight HIIT Workout

For this 12 minute beginner bodyweight HIIT workout, you will have to perform 5 moves. 

Interval timer: 30/20 seconds of work/rest. 

3 rounds should be completed. 

No rest between rounds. That means you will work in the 30/20 seconds work/rest protocol for the whole 12 minutes time. 

Here is the HIIT exercise list: 

1. Jumping lunge to knee kick. 

2. T push up with row. 

3. Side to side pulsing squat. 

4. Alternating stationary monkey walk. 

5. Low bird dog plank. 

15 Minute HIIT Cardio Workout For Men

This 15 minute intense cardio workout at home consists 9 exercises. 

Interval timer: 20/10 seconds of work/rest. This is a classic Tabata timer.

3 rounds should be completed. 

Rest between rounds: 1 minute.

Your HIIT exercise list: 

1. Bear crawl to squat jump.

2. 1-2 step push up.

3. Side to side high knees to speed burpee.

4. Jumping lunge with a small bounce.

5. Jack plank. 

6. Skater jumps.

7. Circle speed burpee.

8. Dynamic side lunge.

9. Low rotation chop.

30 Minute HIIT Workout At Home For Beginners

Last in the list is this 30 minute HIIT workout at home where you will have to perform 8 bodyweight exercises. 

Interval timer: 30/20 seconds of work/rest. 

4 total rounds should be done. 

Rest between rounds: 2 minutes. 

The HIIT exercise list: 

1. 3 Way Jump Squat 

2. Push Up Iso Hold to Jump Outs 

3. Squat to Drop Lunge Exercise 

4. Ankle Tap Push Up to Jump In 

5. High Knee Run In Place to Drop Squat Hold 

6. Speed Burpee to Broad Jump 

7. High to Low Bird Dog Plank

8. One Arm Plank Twist

How To Customize These HIIT Workouts? 

To get more thorough and relevant customization of these HIIT cardio workouts for men, review the articles left right below each video. 

To give you the idea of how to customize these workouts, we will look into the two types of workout trainees: beginners and intermediate level.

1. Beginner level - as you can easily see, all workouts are adapted for the beginner. However, some might be too intense for you. In order to make the workouts easier, you can decrease the working rounds or to increase the between rounds resting periods. That can be achieved easily by using a stopwatch and once the resting period is over from the video, pause it, add more 1-2 minutes to the rest, once done, play the video and continue. 

2. Intermediate level - if you have chosen a workout but it looks too easy for your fitness level, the easiest way to increase the intensity is: 

- Increase the working rounds - the easiest way to increase the HIIT routine intensity is to simply do more of it. This way the workout volume will increase and that will reflect on the intensity itself. To proceed this way, once finishing with the workout video, repeat the video and do as many additional rounds as you need. 

- Repeat the workout multiple times - once finishing the workout, rest well for 2-3-5 minutes or as long as you need, hit the play button again and do the session as many times until you get tired and get the best out of it.

- Decrease the resting periods between each round - for example, if your between-round rest is 2 minutes, once the countdown timer hits 1 minute, rewind the video a bit and begin the upcoming round. This might be a bit inconvenient since you will have to touch the screen while being tired and most probably with shaky hands, however, it is a good approach in order to make the workout harder.

Important: if there are any movements that will be too hard for the beginner to be performed, it is explained in each article how to make these easier. This is relevant for the beginner. To review this, access the linked articles below videos.

What Is HIIT or High Intensity Interval Training Workout? 

High-Intensity Interval Training or HIIT workout is considered as a routine where you will alternate continuous periods of exercise, followed by a short period of rest. In other words, you will not count repetitions, but instead, you will work under a workout timer. HIIT can be performed with or without weights. Most often, you will notice such routines to combine multiple exercises per working round. This means that most HIITs that you will find will be circuit workouts that include multiple exercises which have to be performed one after the other. 

How Often To Do HIIT For Best Results? 

To get good results with interval workouts, we will review a few scenarios in order to find the best recommendations for you: 

1. Performing HIIT workouts only - if your lifestyle allows you to perform only HIIT workouts or this is your choice, then doing 3-4 full body routines per week will deliver results without overtraining yourself. 

2. You lift weights or do strength calisthenics - if you pump more and you are focused on strength training and muscle build, then HIIT is great to increase your cardio capacity, strength endurance and stamina. That itself will help you a lot to increase your strength performance and you will manage to do more exercise repetitions per set or per workout.

- Use HIIT as strength calisthenics or lifting workout finisher - here a quick session between 5 and 15 minutes will work great. Also, this will help you to burn extra calories which is always a benefit. In addition, it is a good feeling to move your pumped muscles post-workout in a dynamic and athletic way. There are also claims that if you perform a short HIIT after resistance training, the recovery process will begin still from there because the accumulated lactic acid in the muscles will move and your body will get rid of it faster compared to not doing any cardio at all at the end of resistance work.

A good frequency here is 2-3 HIITs per week.  

- Use HIIT as a stand-alone cardio workout - you can simply do a separate HIIT cardio workout on your cardio days between the resistance ones. In this scenario, 15-30 minute sessions will work great. And again, 2-3 times per week will be enough to get the benefits. 

Is Doing HIIT Everyday Good To Get Fast Results?

HIIT is not easy and by doing it everyday, you might overtrain which is bad and will lead to bad exercise performance, muscle loss, risks of injuries, constant fatigue both muscular and mental, increased anxiety, hunger craves, hormonal disbalances, sleep problems and more. HIIT everyday applied in the long term will not serve you well and also, you will not lose weight and get fitter. Avoid this at any cost because even if you get fast results, you will face the yo-yo effect, gain the lost weight back and even gain body fat due to hormonal disbalances. 

How Long Until You Get Results With HIIT? 

In the period between 8 and 12 weeks you will notice good results by doing HIIT workouts. Not just physically, but your performance, energy levels, stamina and endurance will improve. Also, you can even get fast results in 4 weeks if your HIIT workout plan is more intense. However, applying such routines for longer periods of time will lead to better and more significant results. Aim for consistency, be patient and in 2-3 months, you will no regret the efforts and dedication. 

What Are The Benefits Of HIIT Workouts? 

If the HIIT workout plan and workouts selected by yourself include the right exercises and are build in a proper way then here are some of the major benefits that high-intensity interval training will deliver to your body and health: 

1. You will burn more calories - due to the high-intensity nature of the HIIT routines, and because such sessions are full body, you will burn more calories compared to a low-intensity cardio workout. While it is hard to estimate how many calories will you burn in 1 hour because the factors that will determine this will be many such as your body weight, age, metabolism, exercise selection in the HIITs, training level - the numbers of calories burnt will vary significantly.

However, the estimations will be somewhere between 500 and 800 calories burnt in 1 hour of HIIT. These numbers include the resting periods between working rounds.

Also, bear in mind that doing HIIT for an hour is practically impossible because even if you think you have done such routine, it was far away from the real intensity of HIIT. 

2. You will lose weight and body fat - the great thing about HIIT is that you will burn excessive calories hours after the workout is done. This will be caused by a process called EPOC (Excessive Post Oxygen Consumption). It is triggered because your body will need to turn back to a homeostasis post-work, or in its normal and calm state. And that particular process will require additional calories in order to appear. For that reason, it is claimed that the EPOC after HIIT will be a fact for 24-48 hours after the workout.

In theory, if your diet remains the same as it is, for now, you will manage to drop a few pounds. However, if your goal is to lose weight and body fat, then do not think that without any diet you will lose a lot of weight. Not happening. Start following a diet that will put your body in a slight caloric deficit. This is the true and only efficient way that will deliver effective weight loss results.

High-Intensity Intermittent Exercise and Fat Loss

HIIT Training for Fast, Efficient Fat Loss

Is interval training the magic bullet for fat loss?

3. You will get more strength endured, with higher stamina and agility - these physical skills will actually help you with day to day activities. Whatever you are doing as physical activity, the HIIT workouts will have a carryover in any way. That makes such routines highly effective for anyone and such will make you a fitter person.  

Short‐term sprint interval versus traditional endurance training

4. You will get more energy and brain focus - because of the high blood oxidation in the brain caused by the full body HIITs, you will feel more brain-active, with higher vitality, positive moods and energy.

Effect of High-Intensity Interval Training Compared to Continuous Training on Cognitive Performance in Young Healthy Adults

5. Saves time - most HIIT workouts are with a duration between 5 and 30 minutes time. This means that being too busy will no more be an excuse for you to be out of shape because anyone can hit a quick 5-10-15 minute routine no matter how chaotic or stressful the day is.

6. You don't need equipment - the best thing about interval training is that it does not require equipment at all which makes such routines highly convenient for any fitness trainee. 

HIIT can also be performed with weights but if you are about to proceed so, make sure to first master the exercise technique by the supervision of an experienced coach and then, include it in the HIIT workouts. The reason is that when you are in the zone, or when you are both muscular and mentally fatigued, the quality of exercise performance drops, and if you have no idea what you are doing, you are risking getting injured. Avoid this at any cost and be reasonable.  

7. Your heart will get stronger - if HIIT is applied in moderation or with the right frequency, your heart will get stronger and healthier.

High-intensity interval training for health benefits

8. HIIT is challenging - because of the toughness of such routines, you will have to frequently challenge yourself and experience an internal battle. Oftentimes you might be on the line on quitting the workout, but if you manage to overcome these critical moments, you will get a tougher mindset that will result in easier and more accurate decisions in your life. In other words, your will get harder mentality and this will reflect in a way that will help you overcome the difficult moments in your life with fewer efforts. 

5 benefits of high-intensity interval trianing workouts

What Are The Disadvantages Of HIIT?

HIIT is not the best training method to build muscle and getting a jacked body. While you will still manage to build some muscle and get a ripped body (if the diet is on a check), the HIIT workouts are more into the cardio and conditioning side compared to the muscle and strength building side. Before choosing HIIT, realistic goals should be set: 

1. HIIT will help you lose weight, but if you sleep well and your diet is on a caloric deficit. 

2. HIIT will not build much muscle on your body nor will make you a powerful athlete. The focus on HIIT is strength endurance, stamina, cardio and conditioning. 

3. If you do too much HIIT, you will not lose weight nor fats faster.

4. Too much HIIT can be devastating to your health - hormonal disruption, gaining weight, increased or lost appetite, anxiety, constant mental or physical fatigue, being edgy all the time, lack of energy, lack of sex drive or desire for sex, low libido, low performance, bad sleep and more.

Too Much High-Intensity Exercise May Be Bad for Your Health 

Important: it is highly recommended to combine HIIT with any resistance training style and that itself will help to eliminate some of the disadvantages mentioned above. To clarify, it is not a necessity to lift weights, you can use resistance bands, a weighted vest or to do bodyweight strength focused workouts. 

How To Lose Weight With HIIT?

Losing weight with HIIT will appear if the following steps are followed: 

1. Your workout program is effective and well adapted for your training level and lifestyle.

2. You focus on recovery and sleep - besides training hard, you will have to invest in recovery in order to give your body what it needs for the upcoming workout. Focus on good sleep, eat a high protein diet, absolutely necessary eat carbohydrates and do not exclude these from your diet completely, do mobility or yoga everyday, walk more for at least 2000-3000 steps per day. 5000 steps would be even better but it is hard for people to walk for about an hour or more everyday. 

3. You are in a caloric deficit - it is not necessary to be in an extreme caloric deficit with your food regimen, but being at least in a slight deficit  is mandatory in order to lose weight and body fat. I wish I could advise you otherwise, but it is what it is. If you eat more than your body needs, you gain weight and fats, if you eat less, you lose weight and if the diet is well-built body fats. 

Why HIIT Is Good For Men? 

HIIT is a great training style for the male due to various ways. Here are 3 reasons why HIIT is good for the man: 

- Increased testosterone - in the very next chapter of this article, you will find a couple of studies that prove the efficiency of HIIT on men's testosterone levels. That itself will lead to a more lean body with higher muscle mass and fewer body fats, more strength, higher libido and sex drive. Not just that but you will feel calmer and the decisions taken will be felt more secure and with higher awareness. Of course, the results above will be achieved if you combine HIIT with any other resistance training style. HIIT itself will not build much muscle mass for you.

- Better body movement, strength endurance and stamina - such improved skills will reflect in daily activities done with fewer efforts, better sex performance, and better reactions in crisis situations or unfortunate street fights.

- Saves time - nowadays, the responsible man is most often, a busy man. With that in mind, frequently time is a serious issue when it comes to being consistent with your fitness and training. The HIIT workouts are between 5 and 30 minutes duration and anyone can do something a couple of times per week. No more lacking time excuses to be out of shape! 

Which is better for men. High or low-intensity workouts?

7 Reasons Every Guy Should Do HIIT

5 Reasons Guys Over 40 Should Try HIIT Training

Why Men Should Do More HIIT Than Low Intensity Cardio?

Being a responsible man requires you to be active, sharp-minded and full of energy in order to perform all the daily duties and tasks at home, at work, in business. All of this is mentally and physically demanding and in order to increase the overall stamina and productivity in your daily routines or in other words, how to be more efficient with your body and mind, looking at HIIT workouts might be a good choice. 

- It's practical - developing strength endurance, cardio capacity and overall conditioning at the very same time is an absolute bang for the buck investment in terms of time, efforts and outcome. 

- You will build muscle but will not get big and slow  - HIIT will help you build a fitter body that moves and performs well. You will get faster, more endured with better control over arms and legs which will be noticed instantly when applied in regular daily activities. 

- Increased testosterone production by HIIT - more on that in a minute. 

- Improved Sex performance - HIIT will improve the strength endurance of your whole body. That itself will allow you to hold different and not conventional sex positions. Just from a physical perspective, if you do more HIIT than regular cardio workouts, it is guaranteed that physically, you will move better and with higher proficiency, because of the high variety of exercises that you will perform with the intervals. 

While low-intensity, long-duration cardio workouts are too, highly beneficial for the human body, HIIT remains a highly practical solution for the busy man since you can build a functional body, with a good definition that performs well and serves you well.

Both are uncomparable with each other because cardio is what it is - cardio. And while doing low-intensity cardio routines is highly recommended, more and more people across the globe are transitioning to interval training since it provides more for the body for less time required. 

Plus, if you are a man, you might focus more on the HIIT because of the testosterone increase response by the body (if performed in moderation). 

Does HIIT Increases Testosterone In Men?

There are numerous studies conducted over the years on HIIT and in general - high-intensity training and the effect on testosterone levels in men. Since such a matter is a delicate one and to give you the most accurate and relevant information on the topic, below you can find a list of studies that prove the positive effects on testosterone levels in men caused by high-intensity training. 

Does HIIT Decreases The Testosterone In Men?

HIIT can decrease the testosterone levels in men if being overly used and the recovery process is not an optimal one or neglected.

Here are a few cases where your testosterone levels might be inhibited:

1. Doing HIIT everyday or too often will skyrocket your potent stressful hormone, cortisol. While cortisol is part of our body when doing too frequently HIIT (everyday or 5-6 days per week), its levels will be higher than normal and when cortisol is up, more estrogen will be released which inhibits and decreases the testosterone levels. 

Cortisol and testosterone relation

2. Doing too much HIIT - in other words, a good HIIT workout will stick between 5 and 30 minutes duration. But even if this rule is followed, you can still get too fatigued and crush yourself because simply the session is not built with your training level in mind. For that reason, it's highly recommended what exact HIIT routines you are about to perform. While HIIT should be hard and challenging, it should not crush your body and leaves you with pains hours afterward. It's not the main purpose of working out. 

3. Your sleep is bad - another factor that can affect the negative effect on HIIT for your T levels is that you are not responsible enough in terms of how you sleep when you go to bed and for how many hours you sleep per night. Everything else will be pointless that you do for your body if your sleep is not optimized. 

4. Your diet is poor - if you do HIIT workouts frequently and wonder not just why your performance is poor, but why you lose muscle and not losing body fats, then you should review the diet. Also, if you experience such moments, it is guaranteed that your testosterone levels have dropped since such higher ones are linked with increased strength and power during workouts and more lean muscle mass. 

For these reasons, focus on your nutrition and eat 3-5 times protein per day. That can be protein powders, meats, eggs, dairy (if you are tolerant) and a handful of nuts. 

Eat carbohydrates!

Carbs are not the enemy and carbs are healthy. Eating carbohydrates is generally are decreasing cortisol which in nutshell - decreases the stress in your body and increases testosterone levels!

The problem with carbs is that people eat too many and too frequently. If you eat in moderation - rice, potatoes, pasta and oats (if you are not a gluten intolerant), you will recover optimally, improve HIIT exercise performance, fill the muscles more full and last - your testosterone levels will be optimal.  

To summarize, prioritize the protein intake and make sure to eat 1-2 times per day rice, potatoes, pasta, or oats for better HIIT recovery and maintaining good T levels. Eat healthy fats as well since they are crucial too, for the T-production. But stick around 10-20% of your daily calorie intake since fats are highly caloric and it's super easy to overeat with them which will not be the best friend yours if the goal is to lose weight and body fats. 

Keep Your Carbs, Raise Your Testosterone

Carbohydrate Intake and Testosterone Production

High carb diet produces increases testosterone and lowers cortisol

You need to eat more carbohydrates

Carbohydrates and Testosterone

How do you know if you have low testosterone?

Can overtraining cause low testosterone levels?

Can You Gain Weight With HIIT?

If you do too much HIIT and overtrain, you might gain weight due to increased appetite caused by the elevated stress applied on the body. Evey new training program at the beginning causes high levels of stress. This leads to increased stressful response and your body will do its best to recover and you might eat more calories in similar periods and this is the reason for the weight gain. 

Don't worry, this process will last just in the beginning, and if you do HIIT in moderation, such negative outcomes will not be experienced. Instead, to overtrain and stress the body too much with working out, you can do HIIT in moderation which means, if you are about to perform only high-intensity workouts, stick to 3-4 full body routines per week.

Why am I gaining weight doing HIIT?

Are High-Intensity Workouts Making You Fat?

Summing It Up 

HIIT workouts are a great training style for the man because these spare time, spike up the testosterone levels, sex drive and will help you get toned up, get fitter and overall feel better. Much better. 

But the benefits above will occur if your HIIT workout plan is built accurately by taking into consideration your fitness level, health conditions (if there are any) and is applied based on your lifestyle. 

In this article, you will find multiple studies and research that will give you a good understanding of HIIT. Also, it will give you a broad overview of HIIT and if you are still wondering should you start doing such routines or not. 

The main summary is that HIIT workouts are good for the male trainee. No doubts about it. What needs to be taken into serious consideration is the duration and frequency of the routines applied on a weekly basis, exercise selection and how your workout recovery looks like. 

Here you can find 7 full body HIIT workouts for men. No equipment needed, 5 to 30 minute duration routines, follow along workout videos. Hopefully, you will use these and will get results over time. 

What is your favorite HIIT cardio workout?

Comment below! 

To your Fitter self, 


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