10 Best Bodyweight HIIT Workouts for Busy Schedules

Finding time to squeeze in a workout can be challenging, especially for busy professionals. Bodyweight HIIT (High-Intensity Interval Training) workouts are an effective way to maximize your fitness in a short amount of time. Not only can they be done at home without any equipment, but they also deliver impressive results in a fraction of the time. Here are the 10 best bodyweight HIIT workouts that fit perfectly into your busy schedule. Updated January 2026.

1. Tabata Burpees

Duration: 4 minutes
Sets: 8 rounds (20 seconds work, 10 seconds rest)
Calories Burned: ~50
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | Reps | |---------------|-----------|-------| | Burpees | 20 sec | 4-6 | | Rest | 10 sec | - |

Tip: Focus on form to maximize efficiency and minimize injury.

2. Jump Squats & Push-Ups

Duration: 12 minutes
Sets: 3 rounds (30 seconds work, 30 seconds rest)
Calories Burned: ~100
Difficulty Level: Beginner to Intermediate
Equipment Needed: None

| Exercise | Duration | Reps | |---------------|-----------|-------| | Jump Squats | 30 sec | 10-15 | | Push-Ups | 30 sec | 5-10 | | Rest | 30 sec | - |

Tip: Keep your core tight during both exercises for better stability.

3. Plank Jacks & Mountain Climbers

Duration: 10 minutes
Sets: 5 rounds (40 seconds work, 20 seconds rest)
Calories Burned: ~80
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | Reps | |---------------|-----------|-------| | Plank Jacks | 40 sec | 12-15 | | Mountain Climbers | 40 sec | 15-20 | | Rest | 20 sec | - |

Tip: Maintain a steady rhythm to keep your heart rate up.

4. High Knees & Butt Kickers

Duration: 10 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Calories Burned: ~90
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Duration | Reps | |---------------|-----------|-------| | High Knees | 30 sec | 20-30 | | Butt Kickers | 30 sec | 20-30 | | Rest | 30 sec | - |

Tip: Pump your arms to help increase your heart rate.

5. Side Lunges & T-Push-Ups

Duration: 12 minutes
Sets: 3 rounds (30 seconds work, 30 seconds rest)
Calories Burned: ~110
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | Reps | |---------------|-----------|-------| | Side Lunges | 30 sec | 10-12 | | T-Push-Ups | 30 sec | 5-8 | | Rest | 30 sec | - |

Tip: Engage your core during T-Push-Ups for stability.

6. Skaters & Plank to Pike

Duration: 10 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Calories Burned: ~95
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | Reps | |---------------|-----------|-------| | Skaters | 30 sec | 10-15 | | Plank to Pike | 30 sec | 5-10 | | Rest | 30 sec | - |

Tip: Keep your movements controlled to maximize muscle engagement.

7. Bear Crawls & Crab Walks

Duration: 12 minutes
Sets: 3 rounds (30 seconds work, 30 seconds rest)
Calories Burned: ~100
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | Reps | |---------------|-----------|-------| | Bear Crawls | 30 sec | 10-15 | | Crab Walks | 30 sec | 10-15 | | Rest | 30 sec | - |

Tip: Focus on your form to effectively engage your core and arms.

8. Lunges & Russian Twists

Duration: 10 minutes
Sets: 5 rounds (40 seconds work, 20 seconds rest)
Calories Burned: ~85
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Duration | Reps | |---------------|-----------|-------| | Lunges | 40 sec | 10-12 | | Russian Twists | 40 sec | 15-20 | | Rest | 20 sec | - |

Tip: Keep your back straight during Russian Twists for better results.

9. Inch Worms & Jumping Jacks

Duration: 8 minutes
Sets: 4 rounds (30 seconds work, 30 seconds rest)
Calories Burned: ~70
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Duration | Reps | |---------------|-----------|-------| | Inch Worms | 30 sec | 5-8 | | Jumping Jacks | 30 sec | 15-20 | | Rest | 30 sec | - |

Tip: Keep a steady pace to maintain your heart rate.

10. Cool Down Stretching

Duration: 5 minutes
Sets: 1 round
Calories Burned: ~20
Difficulty Level: All Levels
Equipment Needed: None

| Stretch | Duration | |---------------|-----------| | Forward Fold | 1 min | | Cobra Stretch | 1 min | | Child’s Pose | 1 min | | Side Stretch | 1 min | | Shoulder Stretch | 1 min |

Tip: Always incorporate stretching to improve flexibility and prevent injury.

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These bodyweight HIIT workouts are perfect for busy schedules, allowing you to get effective workouts done in minimal time. For personalized guidance, consider HipTrain, which provides affordable live 1-on-1 video personal training sessions with certified trainers. You can fit workouts into your schedule, and your sessions are HSA/FSA approved for eligible expenses.