10 Best Bodyweight HIIT Workouts for At-Home Fitness

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for maximizing your fitness without the need for equipment. They’re efficient, effective, and can be done in the comfort of your home. Here are the 10 best bodyweight HIIT workouts to help you torch calories and build strength, all while enjoying the flexibility of at-home fitness.

1. The Classic HIIT Circuit

Duration: 20 minutes
Difficulty: Beginner
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | |------------------|--------|------| | Jumping Jacks | 30 sec | 3 | | Push-Ups | 10-15 | 3 | | Bodyweight Squats| 15-20 | 3 | | Plank | 30 sec | 3 |

2. Tabata Style Workout

Duration: 16 minutes
Difficulty: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |------------------|-------------|--------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | Mountain Climbers| 20 sec | 8 | | Rest | 10 sec | 8 |

3. Full-Body Blast

Duration: 25 minutes
Difficulty: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | |------------------|--------|------| | Lateral Lunges | 10-12 | 4 | | High Knees | 30 sec | 4 | | Push-Up to T-Plank| 8-10 | 4 | | Bicycle Crunches | 15-20 | 4 |

4. Core Crusher

Duration: 20 minutes
Difficulty: Advanced
Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | |------------------|--------|------| | Plank Jacks | 15-20 | 4 | | Russian Twists | 15-20 | 4 | | Flutter Kicks | 30 sec | 4 | | Side Plank (each side)| 30 sec | 4 |

5. Plyometric Power

Duration: 18 minutes
Difficulty: Advanced
Calories Burned: Approximately 350-450

| Exercise | Reps | Sets | |---------------------|--------|------| | Jump Squats | 10-15 | 4 | | Plyo Push-Ups | 8-10 | 4 | | Skaters | 30 sec | 4 | | Tuck Jumps | 10-12 | 4 |

6. Cardio Kick

Duration: 22 minutes
Difficulty: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | |------------------|--------|------| | Front Kicks | 10-15 | 4 | | Side Kicks | 10-15 | 4 | | Jab-Cross Combo | 30 sec | 4 | | Jump Rope (invisible)| 30 sec | 4 |

7. Strength & Balance

Duration: 24 minutes
Difficulty: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | |------------------|--------|------| | Single-Leg Deadlift (each leg)| 10-12 | 4 | | Plank with Shoulder Taps| 10-12 | 4 | | Wall Sit | 30 sec | 4 | | Glute Bridge | 15-20 | 4 |

8. HIIT for Beginners

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

| Exercise | Reps | Sets | |------------------|--------|------| | Bodyweight Squats| 10-15 | 3 | | Wall Push-Ups | 8-10 | 3 | | Step-Ups (stair)| 10-15 | 3 | | Seated Leg Lifts | 10-15 | 3 |

9. The 12-Minute Express

Duration: 12 minutes
Difficulty: All Levels
Calories Burned: Approximately 100-150

| Exercise | Duration | Sets | |------------------|-------------|--------| | Jumping Jacks | 30 sec | 2 | | Rest | 15 sec | 2 | | Push-Ups | 30 sec | 2 | | Rest | 15 sec | 2 |

10. Family HIIT Fun

Duration: 30 minutes
Difficulty: Family-Friendly
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | |------------------|--------|------| | Animal Walks | 30 sec | 3 | | Freeze Dance | 30 sec | 3 | | Bear Crawls | 30 sec | 3 | | Balloon Pop (squat)| 10-15 | 3 |

Why Choose HipTrain for Your Fitness Journey?

For those looking for guidance and motivation, HipTrain offers affordable live 1-on-1 personal training sessions. Our certified trainers work with you to tailor workouts that fit your fitness level and goals, all from the comfort of your home. Plus, HipTrain sessions are eligible for HSA/FSA reimbursement, making it a financially savvy choice for your health.

These bodyweight HIIT workouts will keep your routine fresh and effective. Get started today, and remember that consistency is key to achieving your fitness goals!