10 Best Bodyweight HIIT Workouts for a Quick Burn at Home

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve a quick burn without the need for any equipment. They can be done in the comfort of your home and are perfect for busy professionals looking to maximize their workout efficiency. Here are the 10 best bodyweight HIIT workouts that will help you get fit fast!

1. Tabata Blast

Duration: 4 minutes
Sets: 8 rounds (20 seconds work, 10 seconds rest)
Difficulty Level: Beginner
Calories Burned: ~50-100

| Exercise | Reps | |-------------------|------| | Jumping Jacks | 20 | | Push-Ups | 20 | | Bodyweight Squats | 20 | | Plank | 20 |

2. Plyometric Power

Duration: 20 minutes
Sets: 4 rounds (40 seconds work, 20 seconds rest)
Difficulty Level: Intermediate
Calories Burned: ~150-200

| Exercise | Reps | |-----------------------|------| | Burpees | 10 | | Jump Squats | 15 | | Mountain Climbers | 20 | | Tuck Jumps | 10 |

3. Core Crusher

Duration: 15 minutes
Sets: 3 rounds (30 seconds work, 30 seconds rest)
Difficulty Level: Intermediate
Calories Burned: ~100-150

| Exercise | Reps | |---------------------|------| | Plank Jacks | 15 | | Russian Twists | 20 | | Bicycle Crunches | 15 | | Leg Raises | 10 |

4. Full Body Frenzy

Duration: 25 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Difficulty Level: Advanced
Calories Burned: ~200-300

| Exercise | Reps | |-----------------------|------| | Jumping Lunges | 10 | | Push-Up to T-Plank | 10 | | Skaters | 15 | | High Knees | 30 |

5. Cardio Kick

Duration: 20 minutes
Sets: 4 rounds (40 seconds work, 20 seconds rest)
Difficulty Level: Intermediate
Calories Burned: ~150-250

| Exercise | Reps | |-------------------|------| | Jumping Jacks | 30 | | Side Kicks | 15 per side | | Front Kicks | 15 per side | | Burpees | 10 |

6. Upper Body Burn

Duration: 15 minutes
Sets: 4 rounds (30 seconds work, 30 seconds rest)
Difficulty Level: Intermediate
Calories Burned: ~100-150

| Exercise | Reps | |-------------------|------| | Push-Ups | 10 | | Tricep Dips | 10 | | Plank Shoulder Taps| 15 | | Superman | 15 |

7. Legs on Fire

Duration: 20 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Difficulty Level: Advanced
Calories Burned: ~200-250

| Exercise | Reps | |-------------------|------| | Jump Squats | 15 | | Single-Leg Deadlifts | 10 per leg | | Wall Sit | 30 seconds | | Lateral Lunges | 10 per side |

8. HIIT Pyramid

Duration: 30 minutes
Sets: 5 rounds (1-minute work, 30 seconds rest)
Difficulty Level: Advanced
Calories Burned: ~300-400

| Exercise | Reps | |-------------------|------| | Burpees | 10 | | Push-Ups | 10 | | Mountain Climbers | 20 | | Plank Jacks | 15 |

9. Quick Cardio Circuit

Duration: 15 minutes
Sets: 3 rounds (40 seconds work, 20 seconds rest)
Difficulty Level: Beginner
Calories Burned: ~100-150

| Exercise | Reps | |-------------------|------| | High Knees | 30 | | Jumping Jacks | 30 | | Butt Kickers | 30 | | Side-to-Side Hops | 30 |

10. Express Full Body

Duration: 10 minutes
Sets: 2 rounds (30 seconds work, 15 seconds rest)
Difficulty Level: All levels
Calories Burned: ~80-120

| Exercise | Reps | |-------------------|------| | Air Squats | 15 | | Push-Ups | 10 | | Plank | 30 seconds | | Sit-Ups | 15 |

Why Choose HipTrain?

If you're looking for personalized guidance on your fitness journey, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Our flexible scheduling makes it easy to fit workouts into your busy life, and we are HSA/FSA approved for eligible expenses.

These bodyweight HIIT workouts can easily fit into your daily routine, providing an effective way to burn calories and build strength at home. Get started today!