10 Best Bodyweight HIIT Workouts for Efficient Home Training

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get your heart rate up and burn calories without needing any equipment. Perfect for home training, these workouts can be done in short bursts, making them ideal for busy professionals. Here are the 10 best bodyweight HIIT workouts that you can do from the comfort of your home.

1. Tabata Burpees

Duration: 4 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 calories per minute
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|---------------|--------------|----------| | 1 | Burpees | 20 seconds | 10 seconds | | 2 | Burpees | 20 seconds | 10 seconds | | 3 | Burpees | 20 seconds | 10 seconds | | 4 | Burpees | 20 seconds | 10 seconds |

Tips:

• Keep your core tight during the burpees to maintain form.
• Modify by stepping back instead of jumping if needed.

2. High Knees

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 8-12 calories per minute
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|---------------|--------------|----------| | 1 | High Knees | 30 seconds | 15 seconds | | 2 | High Knees | 30 seconds | 15 seconds | | 3 | High Knees | 30 seconds | 15 seconds | | 4 | High Knees | 30 seconds | 15 seconds | | 5 | High Knees | 30 seconds | 15 seconds | | 6 | High Knees | 30 seconds | 15 seconds |

Tips:

• Pump your arms to increase intensity.
• Focus on bringing your knees up to hip level.

3. Mountain Climbers

Duration: 8 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 8-10 calories per minute
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-------------------|--------------|----------| | 1 | Mountain Climbers | 40 seconds | 20 seconds | | 2 | Mountain Climbers | 40 seconds | 20 seconds | | 3 | Mountain Climbers | 40 seconds | 20 seconds |

Tips:

• Keep your back straight and core engaged.
• Speed up as you become more comfortable.

4. Jump Squats

Duration: 12 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 8-12 calories per minute
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|---------------|--------------|----------| | 1 | Jump Squats | 30 seconds | 15 seconds | | 2 | Jump Squats | 30 seconds | 15 seconds | | 3 | Jump Squats | 30 seconds | 15 seconds | | 4 | Jump Squats | 30 seconds | 15 seconds |

Tips:

• Land softly to reduce impact on your joints.
• Use your arms to gain momentum.

5. Plank Jacks

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 7-10 calories per minute
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|---------------|--------------|----------| | 1 | Plank Jacks | 30 seconds | 15 seconds | | 2 | Plank Jacks | 30 seconds | 15 seconds | | 3 | Plank Jacks | 30 seconds | 15 seconds | | 4 | Plank Jacks | 30 seconds | 15 seconds |

Tips:

• Maintain a strong plank position throughout.
• Keep your feet together as you jump in and out.

6. Tuck Jumps

Duration: 8 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 10-15 calories per minute
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|---------------|--------------|----------| | 1 | Tuck Jumps | 20 seconds | 10 seconds | | 2 | Tuck Jumps | 20 seconds | 10 seconds | | 3 | Tuck Jumps | 20 seconds | 10 seconds | | 4 | Tuck Jumps | 20 seconds | 10 seconds |

Tips:

• Aim to bring your knees to your chest during the jump.
• Use your arms to help propel you upwards.

7. Skaters

Duration: 10 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8-10 calories per minute
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|---------------|--------------|----------| | 1 | Skaters | 30 seconds | 15 seconds | | 2 | Skaters | 30 seconds | 15 seconds | | 3 | Skaters | 30 seconds | 15 seconds | | 4 | Skaters | 30 seconds | 15 seconds |

Tips:

• Focus on a lateral movement to engage your glutes.
• Keep your core tight for stability.

8. Side Lunges

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 6-8 calories per minute
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|---------------|--------------|----------| | 1 | Side Lunges | 30 seconds | 15 seconds | | 2 | Side Lunges | 30 seconds | 15 seconds | | 3 | Side Lunges | 30 seconds | 15 seconds | | 4 | Side Lunges | 30 seconds | 15 seconds |

Tips:

• Keep your back straight and chest up.
• Push off from the heel to return to standing.

9. Bear Crawls

Duration: 8 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 8-12 calories per minute
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|---------------|--------------|----------| | 1 | Bear Crawls | 30 seconds | 15 seconds | | 2 | Bear Crawls | 30 seconds | 15 seconds | | 3 | Bear Crawls | 30 seconds | 15 seconds |

Tips:

• Move slowly to maintain control.
• Keep your knees close to the ground.

10. Plank to Push-Up

Duration: 10 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 10-12 calories per minute
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-------------------|--------------|----------| | 1 | Plank to Push-Up | 30 seconds | 15 seconds | | 2 | Plank to Push-Up | 30 seconds | 15 seconds | | 3 | Plank to Push-Up | 30 seconds | 15 seconds |

Tips:

• Engage your core throughout the movement.
• Maintain a straight line from head to heels.

Conclusion

These bodyweight HIIT workouts are not only efficient but also can be done anywhere, making them perfect for home training. If you're looking for personalized guidance to maximize your home workouts, consider HipTrain. With affordable live 1-on-1 video personal training sessions and certified trainers, you can achieve your fitness goals from home. Plus, HipTrain is HSA/FSA approved for eligible expenses!