10 Best Bodyweight HIIT Workouts for Fast Home Sessions

Are you looking to boost your fitness routine with quick and effective bodyweight HIIT workouts? High-Intensity Interval Training (HIIT) is an excellent way to maximize your workout in a short amount of time, making it perfect for busy schedules. Here are the 10 Best Bodyweight HIIT Workouts, updated January 2026, that you can do at home without any equipment.

1. Jumping Jacks & Push-Ups

| Exercise | Duration | Sets | Difficulty | Calories Burned | |-----------------|------------|------|------------|------------------| | Jumping Jacks | 30 seconds | 3 | Easy | 8-10 per minute | | Push-Ups | 30 seconds | 3 | Medium | 8-12 per minute |

Tip: Alternate between these exercises for a total of 10 minutes for a quick cardio boost.

2. Burpee Blast

| Exercise | Duration | Sets | Difficulty | Calories Burned | |-----------|------------|------|------------|------------------| | Burpees | 20 seconds | 4 | Hard | 12-15 per minute |

Tip: Focus on form to maximize efficiency. Rest for 10 seconds between each set.

3. Mountain Climbers

| Exercise | Duration | Sets | Difficulty | Calories Burned | |--------------------|------------|------|------------|------------------| | Mountain Climbers | 30 seconds | 3 | Medium | 10-12 per minute |

Tip: Keep your core tight and drive your knees towards your chest.

4. Squat Jumps & Plank Hold

| Exercise | Duration | Sets | Difficulty | Calories Burned | |----------------|------------|------|------------|------------------| | Squat Jumps | 30 seconds | 3 | Medium | 10-14 per minute | | Plank Hold | 30 seconds | 3 | Easy | 5-8 per minute |

Tip: Alternate between explosive power and stabilization to engage different muscle groups.

5. High Knees & Bicycle Crunches

| Exercise | Duration | Sets | Difficulty | Calories Burned | |-------------------|------------|------|------------|------------------| | High Knees | 30 seconds | 3 | Medium | 10-12 per minute | | Bicycle Crunches | 30 seconds | 3 | Medium | 8-10 per minute |

Tip: Keep your knees up and engage your core throughout both exercises.

6. Tuck Jumps & Side Lunges

| Exercise | Duration | Sets | Difficulty | Calories Burned | |-----------------|------------|------|------------|------------------| | Tuck Jumps | 20 seconds | 4 | Hard | 12-15 per minute | | Side Lunges | 30 seconds | 4 | Medium | 10-12 per minute |

Tip: Find a rhythm and maintain your form to prevent injury.

7. Skaters & Plank Jacks

| Exercise | Duration | Sets | Difficulty | Calories Burned | |-----------------|------------|------|------------|------------------| | Skaters | 30 seconds | 3 | Medium | 10-12 per minute | | Plank Jacks | 30 seconds | 3 | Medium | 8-10 per minute |

Tip: Keep your movements controlled to engage your core effectively.

8. Reverse Lunges & Shoulder Taps

| Exercise | Duration | Sets | Difficulty | Calories Burned | |------------------|------------|------|------------|------------------| | Reverse Lunges | 30 seconds | 3 | Easy | 8-10 per minute | | Shoulder Taps | 30 seconds | 3 | Medium | 5-7 per minute |

Tip: Maintain a steady tempo for balance and strength building.

9. Bear Crawls

| Exercise | Duration | Sets | Difficulty | Calories Burned | |----------------|------------|------|------------|------------------| | Bear Crawls | 30 seconds | 3 | Hard | 10-12 per minute |

Tip: Focus on keeping your knees just above the ground as you crawl.

10. Cool Down with Stretching

| Exercise | Duration | Sets | Difficulty | Calories Burned | |----------------|------------|------|------------|------------------| | Stretching | 5 minutes | 1 | Easy | 0 |

Tip: Always cool down to prevent muscle soreness and improve flexibility.

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These bodyweight HIIT workouts are perfect for quick fitness sessions at home, allowing you to stay fit without the need for a gym. If you're looking for personalized guidance, consider trying HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can help you refine your technique and create a tailored workout plan that fits your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses!