The Best Free Interval Workout Videos on YouTube
Going harder, better, faster, stronger is sometimes just what you need to take your fitness game to the next level—and that’s where interval training comes in. It's designed to get you fit and burn fat faster (in fact, there’s a whole slew of studies that support just how awesome it is).
And though it’s easy to find a class that offers interval training at a studio or a gym, sometimes it’s just not in the cards to pack into a room with fellow fitness junkies—much less leave your house. The good news? You don’t always have to. YouTube has plenty of easy-to-follow interval training routines that you can do in your own living room. These 14 videos will boost strength and get your heart pumping, anytime, anywhere.
Less Than 20 Minutes
Bring your A-game to this high-energy, 15-minute routine. Relentless Jake—a.k.a. the Energizer Bunny in human form—puts you through heart-pounding exercises that include boxing-inspired moves, burpee kick-throughs, and more. Bonus: His bottomless energy and encouragement will motivate you to crush each and every exercise.
Tracy Campoli’s 10-minute workout is proof that you can get your sweat on anytime, anywhere. Not only is it totally doable for beginners, but it also mixes high-intensity moves (like side-to-side hops and half-jumping jacks) with exercises that target your core for a quick cardio and abs burn.
Jump on it! This routine features plenty of plyometric exercises that’ll help you build strength while boosting your heart rate—so you’re getting double the dose of fitness benefits. While the workout is short (it clocks in at less than 15 minutes), it’s definitely a mighty one.
That whole "not having time to work out" excuse? It’s bogus! The truth is you’re only seven minutes away from a solid workout—and this video’s going to get you there. Instructors and certified personal trainers Kaisa and Jennifer lead you through a Tabata routine (i.e., an interval training program that involves eight rounds of all-out intensity for 20 seconds followed by 10 seconds of rest). With only three moves and detailed instruction, it’s simple, easy to follow, and will have you working up a sweat in no time.
While kickboxing on its own offers plenty of fitness benefits—like boosting strength, coordination, and cardio conditioning—it’s even better when paired with strength training. And that’s the exact fitness formula that makes this routine such a killer workout. Plus, we love the tips on form, easygoing encouragement, and helpful reminders to push yourself during the cardio kickboxing combos.
Weight training + cardio = the killer combo that ups the fitness ante. The ToneItUp girls, Karena and Katrina, deliver just that in this video. Expect to get a serious sweat on as you move through exercises like burpees-to-tuck-jumps (yep, they went there), mountain climbers, and much more.
Anyone in favor of amping it up? Here’s your workout. Certified Pilates and fitness celeb Cassey Ho put together this seven-move routine that you’ll repeat four times. She offers awesome modifications for those who need ‘em, and plenty of energetic encouragement—you’ll feel like you’re actually in a class with her. The plan: Go all out for 50 seconds, rest for 10, then move on to the next exercise. Just remember: Once you finish all seven moves, you've still got three more rounds to go.
More Than 20 Minutes
There’s something for everyone in this 30-minute workout. Since it provides three different levels for each exercise, the video lets you tailor the routine to your abilities—whether you're a HIIT pro, newbie, or fall somewhere in between.
With both a warm-up and cool-down tacked on to the workout, this video is the total package. Certified personal trainer Rebecca Hieberg gives detailed, easy-to-follow directions, and modification options for some of the moves. And this one’s a no-props-no-problem kind of workout, so all you need is a little bit of space and a lot of stamina.
If intense is your MO, this video has your name written all over it. Mixing strength training with cardio drills, this routine goes through 30 sweaty minutes, alternating 30 seconds of work with 10 seconds of rest. But you have to pay attention: The trainer works one move ahead of you, demonstrating the next exercise on your lineup so you won’t have to stop moving to learn it (the text at the bottom of the screen shows the move you should be doing). Oh, and anytime you start thinking the workout is tough, just remember that the trainer in the video is doing the whole thing in sand.
These intense bursts of activity and strengthening exercises are going to make you feel the burn. After a dynamic warm-up, you'll get into the training. That involves nine exercises split up into 60 seconds of cardio, followed by 20 seconds holding a move, and then 30 seconds of high-intensity work. One of the fitness models demos how to modify the exercises for a less-advanced level, and we promise you'll love the instructor's positive mantras throughout.
With 20 seconds of rest between each 40-second period of exercise, this routine gives you a bit more time to breathe than some of the others on this list. But don’t let that fool you into thinking it’s a breeze. Four total rounds and a mix of moves (including controlled hops that are way, way harder than they look) will make you work until the very end.
If you’re down to channel your inner Ronda Rousey or Manny Pacquiao (without jumping in the ring or, you know, actually hitting people), this routine has got you covered. Throw punch combos, crush burpee-punching drills, and get (optional) light hand weights in on the action for a full 30 minutes.
Not all interval training happens when you’ve got both feet on the ground. Turns out you can do interval training when spinning as well. And while we admit that the voice is a little corny, the instruction and visual cues make following along a breeze. Just keep an eye on the intensity level to the right of the screen so you know how hard to push.