10 Best Bodyweight HIIT Workouts for Fast Results

Updated January 2026

Bodyweight HIIT workouts are an excellent option for those looking to burn fat and build strength from the comfort of their homes. These workouts require no equipment, making them accessible for everyone. Here are the 10 best bodyweight HIIT workouts that promise fast results and can be easily incorporated into your home fitness routine.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Reps: As many as possible
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |---------------|-------------|----------| | Burpees | 20 seconds | 10 seconds | | Repeat | 4 rounds | 1 minute rest |

2. High Knees

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Reps: N/A (max effort)
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Beginner to Intermediate

| Exercise | Duration | Rest | |---------------|-------------|----------| | High Knees | 30 seconds | 15 seconds | | Repeat | 3 rounds | 1 minute rest |

3. Jump Squats

• Duration: 30 seconds on, 30 seconds off
• Sets: 4
• Reps: 10-15 reps
• Calories Burned: Approximately 10-14 per minute
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |---------------|-------------|----------| | Jump Squats | 30 seconds | 30 seconds | | Repeat | 4 rounds | 1 minute rest |

4. Mountain Climbers

• Duration: 40 seconds on, 20 seconds off
• Sets: 3
• Reps: N/A (max effort)
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |-------------------|-------------|----------| | Mountain Climbers | 40 seconds | 20 seconds | | Repeat | 3 rounds | 1 minute rest |

5. Plank Jacks

• Duration: 30 seconds on, 30 seconds off
• Sets: 4
• Reps: N/A (max effort)
• Calories Burned: Approximately 8-10 per minute
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |---------------|-------------|----------| | Plank Jacks | 30 seconds | 30 seconds | | Repeat | 4 rounds | 1 minute rest |

6. Tuck Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Reps: 8-12 reps
• Calories Burned: Approximately 12-16 per minute
• Difficulty Level: Advanced

| Exercise | Duration | Rest | |---------------|-------------|----------| | Tuck Jumps | 20 seconds | 10 seconds | | Repeat | 5 rounds | 1 minute rest |

7. Push-Up to T

• Duration: 30 seconds on, 30 seconds off
• Sets: 4
• Reps: 8-10 reps
• Calories Burned: Approximately 6-10 per minute
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |-------------------|-------------|----------| | Push-Up to T | 30 seconds | 30 seconds | | Repeat | 4 rounds | 1 minute rest |

8. Lateral Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Reps: 10-12 reps per side
• Calories Burned: Approximately 8-10 per minute
• Difficulty Level: Beginner to Intermediate

| Exercise | Duration | Rest | |-------------------|-------------|----------| | Lateral Lunges | 30 seconds | 15 seconds | | Repeat | 3 rounds | 1 minute rest |

9. Skaters

• Duration: 30 seconds on, 30 seconds off
• Sets: 4
• Reps: N/A (max effort)
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |---------------|-------------|----------| | Skaters | 30 seconds | 30 seconds | | Repeat | 4 rounds | 1 minute rest |

10. Inchworms

• Duration: 30 seconds on, 30 seconds off
• Sets: 4
• Reps: 8-10 reps
• Calories Burned: Approximately 5-8 per minute
• Difficulty Level: Beginner

| Exercise | Duration | Rest | |---------------|-------------|----------| | Inchworms | 30 seconds | 30 seconds | | Repeat | 4 rounds | 1 minute rest |

Conclusion

Incorporating these bodyweight HIIT workouts into your fitness routine can lead to significant fat burning and strength gains. With no equipment needed, you can do them anywhere, making them perfect for busy lifestyles. For those looking for personalized guidance, consider HipTrain for affordable live 1-on-1 personal training. Our certified trainers can help you maximize your workouts while being HSA/FSA approved for eligible expenses.