10 Best Bodyweight HIIT Workouts for At-Home Training

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to boost your fitness levels, and the best part is that you can do it from the comfort of your home. Bodyweight HIIT workouts are not only time-efficient but also require no equipment, making them perfect for anyone looking to stay fit without a gym membership. Here are the 10 best bodyweight HIIT workouts that you can easily integrate into your at-home training routine.

1. Burpee Blast

Duration: 20 minutes
Sets: 4
Rest: 30 seconds between sets
Calories Burned: Approximately 250

| Exercise | Reps | |----------------|------| | Burpees | 10 | | Jump Squats | 15 | | Mountain Climbers | 20 | | Plank Jacks | 15 |

Difficulty Level: Intermediate

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2. Tabata Toning

Duration: 16 minutes
Sets: 8 rounds (20 seconds work, 10 seconds rest)
Calories Burned: Approximately 200

| Exercise | Reps | |----------------|------| | Push-Ups | Max | | High Knees | Max | | Lunges | Alternate 10 | | Sit-Ups | Max |

Difficulty Level: Beginner to Intermediate

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3. Full-Body Frenzy

Duration: 30 minutes
Sets: 3
Rest: 1 minute between sets
Calories Burned: Approximately 300

| Exercise | Reps | |------------------|------| | Jumping Jacks | 30 | | Plank to Push-Up | 10 | | Skaters | 15 | | Bicycle Crunches | 20 |

Difficulty Level: Intermediate

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4. Cardio Core Circuit

Duration: 25 minutes
Sets: 4
Rest: 30 seconds between sets
Calories Burned: Approximately 275

| Exercise | Reps | |----------------|------| | Burpees | 10 | | Plank Holds | 30 seconds | | Russian Twists | 20 | | High Knees | 30 seconds |

Difficulty Level: Intermediate to Advanced

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5. Lower Body Burn

Duration: 20 minutes
Sets: 3
Rest: 1 minute between sets
Calories Burned: Approximately 230

| Exercise | Reps | |----------------|------| | Squat Jumps | 15 | | Lunges | 12 per leg | | Glute Bridges | 15 | | Calf Raises | 20 |

Difficulty Level: Beginner to Intermediate

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6. Upper Body Strength

Duration: 20 minutes
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approximately 220

| Exercise | Reps | |----------------|------| | Push-Ups | 10 | | Tricep Dips | 15 | | Plank Shoulder Taps | 20 | | Side Plank Raises | 10 per side |

Difficulty Level: Intermediate

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7. HIIT Ladder

Duration: 30 minutes
Sets: 5 (decrease reps each round)
Calories Burned: Approximately 350

| Exercise | Round 1 | Round 2 | Round 3 | Round 4 | Round 5 | |------------------|---------|---------|---------|---------|---------| | Jump Squats | 10 | 8 | 6 | 4 | 2 | | Push-Ups | 10 | 8 | 6 | 4 | 2 | | Mountain Climbers | 20 | 15 | 10 | 5 | 2 |

Difficulty Level: Advanced

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8. Core Crusher

Duration: 15 minutes
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approximately 200

| Exercise | Reps | |----------------|------| | Plank | 30 seconds | | Flutter Kicks | 20 | | Side Plank | 15 seconds per side | | Sit-Ups | 15 |

Difficulty Level: Beginner to Intermediate

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9. Agility HIIT

Duration: 20 minutes
Sets: 4
Rest: 30 seconds between sets
Calories Burned: Approximately 250

| Exercise | Reps | |----------------|------| | Lateral Shuffles | 30 seconds | | High Knees | 30 seconds | | Skaters | 15 | | Cross-Body Mountain Climbers | 20 |

Difficulty Level: Intermediate

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10. Express HIIT

Duration: 10 minutes
Sets: 1
Calories Burned: Approximately 150

| Exercise | Reps | |----------------|------| | Burpees | 5 | | Push-Ups | 5 | | Jump Squats | 5 | | Plank | 30 seconds |

Difficulty Level: Beginner

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Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to achieve their fitness goals without the hassle of going to a gym. Incorporating these routines into your weekly schedule can help you burn calories, build strength, and improve your overall fitness.

If you're looking for personalized guidance, consider HipTrain's affordable live 1-on-1 personal training. Our certified trainers can help you achieve your fitness goals from the comfort of your home, and you can even use your HSA/FSA for eligible expenses!