10 Best Bodyweight HIIT Workouts for Home

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get a full-body workout in a short amount of time, especially when done with bodyweight exercises. Not only is it effective for burning calories and building strength, but it also requires no equipment, making it perfect for home workouts. Here are the 10 Best Bodyweight HIIT Workouts for Home that you can start right now!

1. Burpee Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 250

| Exercise | Reps | Sets | |------------------|------|------| | Burpees | 10 | 4 | | Rest | 30s | - | | Mountain Climbers| 15 | 4 | | Rest | 30s | - | | Jump Squats | 12 | 4 |

Equipment Needed: None

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2. Tabata Toning

Duration: 16 minutes
Difficulty Level: Beginner
Calories Burned: Approx. 200

| Exercise | Duration | Sets | |-------------------|----------|------| | Bodyweight Squats | 20s | 8 | | Rest | 10s | - | | Push-Ups | 20s | 8 | | Rest | 10s | - | | Plank Jacks | 20s | 8 |

Equipment Needed: None

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3. Cardio Circuit

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 300

| Exercise | Reps | Sets | |-------------------|------|------| | High Knees | 30 | 5 | | Rest | 30s | - | | Jumping Jacks | 20 | 5 | | Rest | 30s | - | | Lateral Shuffles | 15 | 5 |

Equipment Needed: None

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4. Core Crusher

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approx. 250

| Exercise | Reps | Sets | |-------------------|------|------| | Plank | 30s | 4 | | Rest | 30s | - | | Russian Twists | 15 | 4 | | Rest | 30s | - | | Bicycle Crunches | 12 | 4 |

Equipment Needed: None

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5. Full-Body Frenzy

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 350

| Exercise | Reps | Sets | |-------------------|------|------| | Push-Ups | 10 | 4 | | Bodyweight Lunges | 12 | 4 | | Burpees | 8 | 4 | | Plank | 30s | 4 |

Equipment Needed: None

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6. Cardio Kickboxing

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approx. 200

| Exercise | Duration | Sets | |-------------------|----------|------| | Jab-Cross Combo | 30s | 4 | | Rest | 15s | - | | Front Kicks | 30s | 4 | | Rest | 15s | - | | Side Kicks | 30s | 4 |

Equipment Needed: None

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7. Plyometric Power

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approx. 300

| Exercise | Reps | Sets | |-------------------|------|------| | Jump Squats | 10 | 4 | | Rest | 30s | - | | Plyo Push-Ups | 8 | 4 | | Rest | 30s | - | | Box Jumps (use a sturdy surface) | 8 | 4 |

Equipment Needed: Sturdy platform (like a box or step)

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8. HIIT Ladder

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 400

| Exercise | Reps | Sets | |-------------------|------|------| | Jumping Jacks | 10 | 4 | | Push-Ups | 10 | 4 | | Squats | 10 | 4 | | Burpees | 10 | 4 |

Equipment Needed: None

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9. Strength and Agility

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 250

| Exercise | Reps | Sets | |-------------------|------|------| | Side Lunges | 12 | 4 | | Rest | 30s | - | | Skaters | 15 | 4 | | Rest | 30s | - | | Plank Jacks | 12 | 4 |

Equipment Needed: None

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10. Dynamic Duo

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approx. 300

| Exercise | Reps | Sets | |-------------------|------|------| | Handstand Push-Ups | 5 | 4 | | Rest | 30s | - | | Tuck Jumps | 8 | 4 | | Rest | 30s | - | | Burpees | 10 | 4 |

Equipment Needed: None

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These bodyweight HIIT workouts are perfect for anyone looking to get fit at home without spending a fortune on gym memberships. For those who want personalized guidance, consider HipTrain, where you can access live 1-on-1 video personal training from certified trainers at an affordable price. Plus, it's HSA/FSA approved for eligible expenses, making it a smart investment in your health.