Home Gym HIIT Workouts
You have a garage gym, a few kettlebells, maybe a barbell. You do not need a class or a coach to get a solid conditioning workout. These four sessions are built for the equipment most home gyms have. Set the timer in WODrounds and train on your own schedule.
1. Single Kettlebell Smoker (16 min)
EMOM · 16 rounds · 1:00 each
One kettlebell, four movements, sixteen minutes. You alternate between exercises every minute. Choose a weight you can swing for 15 reps unbroken. Most people: 16 kg (women) or 24 kg (men).
- Minute 1: 15 kettlebell swings
- Minute 2: 10 goblet squats
- Minute 3: 8 single-arm clean & press (left)
- Minute 4: 8 single-arm clean & press (right)
- Repeat 4 times
2. Dumbbell Only (19:40)
Intervals · Work 40s · Rest 20s · 20 rounds
One pair of dumbbells, five exercises, four rounds through. The 2:1 work-rest ratio keeps the intensity high without frying you in the first five minutes. Use 10-15 kg dumbbells.
- Round 1: dumbbell thrusters
- Round 2: bent-over rows
- Round 3: alternating reverse lunges
- Round 4: push-ups (dumbbells on floor for grip)
- Round 5: dumbbell hang cleans
- Repeat 4 times
3. Barbell Complex (15 min)
EMOM · 15 rounds · 1:00 each
Do not put the barbell down. Each minute you complete one complex: all movements flow together without releasing the bar. Use a light-to-moderate weight (30-40 kg). This one tests grip as much as lungs.
- 3 deadlifts
- 3 hang power cleans
- 3 front squats
- 3 push presses
- Rest the remainder of the minute
4. Bodyweight Garage Burner (11:45)
Intervals · Work 30s · Rest 15s · 16 rounds
No equipment at all. Just your body and a timer. Good for days when you want to move but do not want to load a barbell. The 2:1 ratio makes it deceptively hard by round 10.
- Round 1: burpees
- Round 2: air squats
- Round 3: mountain climbers
- Round 4: push-ups
- Repeat 4 times (16 rounds total)
$2.99 once · iOS 17 or later
Minimal equipment, maximum output
A home gym does not need much. A kettlebell, a pair of dumbbells, and eventually a barbell covers the vast majority of functional fitness training. The timer is the coach. It sets the pace, keeps you accountable, and tells you when to rest.
WODrounds runs on iPhone, iPad, Apple Watch, Mac and Apple TV. Put it on the big screen in your garage and you have your own gym clock without paying for a subscription.
More workouts
- EMOM workout examples: 5 workouts from beginner to advanced
- Tabata workouts: 5 classic 20/10 sessions
- 10-minute HIIT workouts: short and intense
- 20-minute HIIT workouts: full-length sessions
- Beginner HIIT workouts: start here if you are new
- Timer guide: EMOM, Tabata and intervals explained