10 Best Bodyweight HIIT Workouts for At-Home Fitness

Updated January 2026

Bodyweight HIIT workouts are an effective way to get fit from the comfort of your home, combining high-intensity intervals with bodyweight exercises to maximize calorie burn and improve overall fitness. Here are the 10 best bodyweight HIIT workouts you can easily incorporate into your routine, no equipment required!

1. Full-Body Blast

• Duration: 20 minutes
• Difficulty: Intermediate
• Calories Burned: Approximately 250-300

| Exercise | Reps | Sets | |--------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 15 | 3 | | Squats | 20 | 3 | | Mountain Climbers | 30 | 3 | | Plank | 30 sec | 3 |

2. Core Crusher

• Duration: 15 minutes
• Difficulty: Beginner to Intermediate
• Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | |---------------------|------|------| | Bicycle Crunches | 20 | 3 | | Plank Jacks | 15 | 3 | | Russian Twists | 20 | 3 | | Side Plank (each side) | 30 sec | 3 |

3. Legs & Lunges

• Duration: 25 minutes
• Difficulty: Intermediate
• Calories Burned: Approximately 300-350

| Exercise | Reps | Sets | |-----------------------|------|------| | Forward Lunges | 15 | 3 | | Jump Squats | 15 | 3 | | Side Lunges | 15 | 3 | | Calf Raises | 20 | 3 |

4. Upper Body Strength

• Duration: 20 minutes
• Difficulty: Intermediate
• Calories Burned: Approximately 250-300

| Exercise | Reps | Sets | |----------------------|------|------| | Push-Ups | 15 | 4 | | Tricep Dips (on a chair) | 15 | 4 | | Inchworms | 10 | 4 | | Plank Shoulder Taps | 20 | 4 |

5. Cardio Burnout

• Duration: 30 minutes
• Difficulty: Advanced
• Calories Burned: Approximately 400-450

| Exercise | Duration | Sets | |-----------------------|----------|------| | High Knees | 30 sec | 5 | | Burpees | 15 | 5 | | Skaters | 30 sec | 5 | | Tuck Jumps | 15 | 5 |

6. HIIT Tabata

• Duration: 20 minutes
• Difficulty: All Levels
• Calories Burned: Approximately 300-350

| Exercise | Duration | Sets | |-----------------------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | Jump Squats | 20 sec | 8 | | Rest | 10 sec | 8 |

7. Quick Cardio Circuit

• Duration: 15 minutes
• Difficulty: Beginner
• Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | |----------------------|----------|------| | Jumping Jacks | 1 min | 3 | | Butt Kickers | 1 min | 3 | | Side-to-Side Hops | 1 min | 3 | | Rest | 30 sec | 3 |

8. Power HIIT

• Duration: 30 minutes
• Difficulty: Advanced
• Calories Burned: Approximately 450-500

| Exercise | Reps | Sets | |-----------------------|------|------| | Plyometric Push-Ups | 10 | 4 | | Box Jumps (using a sturdy surface) | 15 | 4 | | Alternating Side Lunges | 20 | 4 | | Plank to Push-Up | 10 | 4 |

9. Mobility HIIT

• Duration: 20 minutes
• Difficulty: All Levels
• Calories Burned: Approximately 200-250

| Exercise | Duration | Sets | |-----------------------|----------|------| | Dynamic Stretching | 1 min | 3 | | Bodyweight Squats | 15 | 3 | | Arm Circles | 30 sec | 3 | | Hip Openers | 30 sec | 3 |

10. Family Fun HIIT

• Duration: 20 minutes
• Difficulty: All Levels
• Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | |-----------------------|------|------| | Animal Walks | 30 sec | 3 | | Freeze Dance | 1 min | 3 | | Balloon Keep-Up | 1 min | 3 | | Family Plank | 30 sec | 3 |

Conclusion

Incorporating these bodyweight HIIT workouts into your home fitness routine can help you achieve your fitness goals efficiently. For those looking for personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training sessions. Our certified trainers can help you perfect your form and stay motivated, all from the comfort of your home. Plus, our services are HSA/FSA approved, making it easier than ever to invest in your health.