10 Best Bodyweight HIIT Workouts for Effective Home Fitness

Updated January 2026

When it comes to effective home fitness, bodyweight High-Intensity Interval Training (HIIT) is a fantastic option. These workouts require no equipment, making them perfect for anyone looking to get fit without the hassle of a gym. Below, we’ve compiled a list of the 10 best bodyweight HIIT workouts that you can do from the comfort of your home.

1. Tabata Burpees

Duration: 20 seconds work, 10 seconds rest
Reps: As many as possible in the work period
Sets: 8 rounds
Calories Burned: ~100 calories
Difficulty Level: Intermediate

| Exercise | Duration | Sets | |----------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 7 |

2. Plyometric Push-Ups

Duration: 30 seconds work, 15 seconds rest
Reps: 10-15
Sets: 4 rounds
Calories Burned: ~80 calories
Difficulty Level: Advanced

| Exercise | Duration | Sets | |-----------------------|----------|------| | Plyometric Push-Ups | 30 sec | 4 | | Rest | 15 sec | 3 |

3. Jump Squats

Duration: 30 seconds work, 15 seconds rest
Reps: 15-20
Sets: 4 rounds
Calories Burned: ~90 calories
Difficulty Level: Intermediate

| Exercise | Duration | Sets | |--------------|----------|------| | Jump Squats | 30 sec | 4 | | Rest | 15 sec | 3 |

4. Mountain Climbers

Duration: 40 seconds work, 20 seconds rest
Reps: As many as possible
Sets: 5 rounds
Calories Burned: ~70 calories
Difficulty Level: Beginner to Intermediate

| Exercise | Duration | Sets | |-------------------|----------|------| | Mountain Climbers | 40 sec | 5 | | Rest | 20 sec | 4 |

5. High Knees

Duration: 30 seconds work, 15 seconds rest
Reps: As many as possible
Sets: 4 rounds
Calories Burned: ~80 calories
Difficulty Level: Beginner

| Exercise | Duration | Sets | |-------------|----------|------| | High Knees | 30 sec | 4 | | Rest | 15 sec | 3 |

6. Plank Jacks

Duration: 30 seconds work, 15 seconds rest
Reps: 15-20
Sets: 4 rounds
Calories Burned: ~60 calories
Difficulty Level: Intermediate

| Exercise | Duration | Sets | |--------------|----------|------| | Plank Jacks | 30 sec | 4 | | Rest | 15 sec | 3 |

7. Skater Jumps

Duration: 30 seconds work, 15 seconds rest
Reps: 10-15 per side
Sets: 4 rounds
Calories Burned: ~90 calories
Difficulty Level: Intermediate

| Exercise | Duration | Sets | |---------------|----------|------| | Skater Jumps | 30 sec | 4 | | Rest | 15 sec | 3 |

8. Tuck Jumps

Duration: 30 seconds work, 15 seconds rest
Reps: 10-15
Sets: 4 rounds
Calories Burned: ~100 calories
Difficulty Level: Advanced

| Exercise | Duration | Sets | |--------------|----------|------| | Tuck Jumps | 30 sec | 4 | | Rest | 15 sec | 3 |

9. Lateral Lunges

Duration: 30 seconds work, 15 seconds rest
Reps: 10-12 per side
Sets: 4 rounds
Calories Burned: ~70 calories
Difficulty Level: Beginner to Intermediate

| Exercise | Duration | Sets | |-----------------|----------|------| | Lateral Lunges | 30 sec | 4 | | Rest | 15 sec | 3 |

10. Burpee Broad Jumps

Duration: 30 seconds work, 15 seconds rest
Reps: 8-10
Sets: 4 rounds
Calories Burned: ~100 calories
Difficulty Level: Advanced

| Exercise | Duration | Sets | |-------------------------|----------|------| | Burpee Broad Jumps | 30 sec | 4 | | Rest | 15 sec | 3 |

Conclusion

These 10 bodyweight HIIT workouts are not only effective but also convenient for home fitness enthusiasts. They require no equipment and can be performed in a short amount of time, making them ideal for busy professionals. To enhance your results, consider working with a certified personal trainer.

HipTrain offers live 1-on-1 video personal training sessions that are affordable compared to traditional gyms, and we’re HSA/FSA approved for eligible expenses. Our trainers can help you personalize these workouts to meet your specific fitness goals.