10 Best Bodyweight HIIT Workouts for Busy Schedules

If you're looking to squeeze in an effective workout without the need for equipment, bodyweight HIIT (High-Intensity Interval Training) is the perfect solution. These workouts are designed to maximize your time and boost your fitness level quickly. Whether you're at home or on the go, these routines can fit into even the busiest schedules. Updated January 2026, here are the 10 best bodyweight HIIT workouts that you can easily incorporate into your day.

1. Tabata Squats

Duration: 4 minutes
Sets: 8 rounds (20 seconds work, 10 seconds rest)
Calories Burned: 50-70
Difficulty Level: Beginner

| Exercise | Reps | Sets | |----------|------|------| | Squats | 20 | 8 |

Tips:

• Keep your chest up and push through your heels.
• Engage your core for stability.

2. Push-Up Burpees

Duration: 10 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Calories Burned: 100-120
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |------------------|------|------| | Push-Up + Jump | 5 | 5 |

Tips:

• Land softly when jumping back into the push-up position.
• Modify by stepping back instead of jumping if needed.

3. Mountain Climbers

Duration: 5 minutes
Sets: 5 rounds (30 seconds work, 15 seconds rest)
Calories Burned: 60-80
Difficulty Level: Beginner

| Exercise | Reps | Sets | |--------------------|------|------| | Mountain Climbers | 30 | 5 |

Tips:

• Maintain a flat back and drive your knees toward your chest.

4. Plank Jacks

Duration: 5 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Calories Burned: 50-70
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |---------------|------|------| | Plank Jacks | 20 | 5 |

Tips:

• Keep your core tight and avoid sagging your hips.

5. High Knees

Duration: 10 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Calories Burned: 100-130
Difficulty Level: Beginner

| Exercise | Reps | Sets | |-------------|---------|------| | High Knees | 40 | 5 |

Tips:

• Aim to get your knees as high as possible while maintaining speed.

6. Jumping Lunges

Duration: 8 minutes
Sets: 4 rounds (30 seconds work, 30 seconds rest)
Calories Burned: 80-100
Difficulty Level: Advanced

| Exercise | Reps | Sets | |-------------------|------|------| | Jumping Lunges | 10 | 4 |

Tips:

• Keep your front knee aligned with your ankle for safety.

7. Bicycle Crunches

Duration: 5 minutes
Sets: 5 rounds (30 seconds work, 15 seconds rest)
Calories Burned: 40-60
Difficulty Level: Beginner

| Exercise | Reps | Sets | |----------------------|------|------| | Bicycle Crunches | 20 | 5 |

Tips:

• Rotate your torso to engage your obliques fully.

8. Skaters

Duration: 5 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Calories Burned: 60-80
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |------------|------|------| | Skaters | 20 | 5 |

Tips:

• Focus on balance and explosive movements as you switch sides.

9. Wall Sit

Duration: 4 minutes
Sets: 4 rounds (30 seconds work, 30 seconds rest)
Calories Burned: 30-50
Difficulty Level: Beginner

| Exercise | Duration | Sets | |----------|----------|------| | Wall Sit | 30 sec | 4 |

Tips:

• Ensure your back is flat against the wall and your knees are at a 90-degree angle.

10. Tuck Jumps

Duration: 5 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Calories Burned: 80-100
Difficulty Level: Advanced

| Exercise | Reps | Sets | |--------------|------|------| | Tuck Jumps | 10 | 5 |

Tips:

• Use your arms to gain momentum and focus on landing softly.

These bodyweight HIIT workouts are not only efficient but also adaptable to fit your schedule, making them perfect for busy professionals. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, training sessions are HSA/FSA approved for eligible expenses, making it easier to invest in your health.