10 Best Bodyweight HIIT Workouts for Home

Looking for effective bodyweight HIIT workouts to do at home? High-Intensity Interval Training (HIIT) is a fantastic way to torch calories and build strength without the need for any equipment. In this updated December 2025 guide, we’ll explore the ten best bodyweight HIIT workouts that you can incorporate into your fitness plans. Whether you're a beginner or an advanced athlete, these routines will help you stay fit and energized.

1. Burpee Blast

Difficulty: Intermediate
Calories Burned: ~10 calories/minute
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |----------------|------|-----------|-----------| | Burpees | 4 | 10-15 | 30 seconds| | Rest | 1 | - | 30 seconds|

Tip: Focus on explosiveness when jumping up from the burpee to maximize your heart rate.

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2. Mountain Climbers

Difficulty: Beginner to Intermediate
Calories Burned: ~8 calories/minute
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |-------------------|------|---------------|-----------| | Mountain Climbers | 4 | 15-20 (each leg)| 30 seconds| | Rest | 1 | - | 30 seconds|

Tip: Keep your core tight to maintain balance and increase efficiency.

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3. Jump Squats

Difficulty: Intermediate
Calories Burned: ~12 calories/minute
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |----------------|------|-----------|-----------| | Jump Squats | 4 | 10-15 | 30 seconds| | Rest | 1 | - | 30 seconds|

Tip: Land softly to protect your knees and maintain proper form.

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4. High Knees

Difficulty: Beginner
Calories Burned: ~9 calories/minute
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |----------------|------|-----------|-----------| | High Knees | 4 | 30 seconds | 30 seconds| | Rest | 1 | - | 30 seconds|

Tip: Pump your arms to increase your speed and intensity.

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5. Plank Jacks

Difficulty: Intermediate
Calories Burned: ~10 calories/minute
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |----------------|------|-----------|-----------| | Plank Jacks | 4 | 15-20 | 30 seconds| | Rest | 1 | - | 30 seconds|

Tip: Keep your body in a straight line to engage your core properly.

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6. Tuck Jumps

Difficulty: Advanced
Calories Burned: ~15 calories/minute
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |----------------|------|-----------|-----------| | Tuck Jumps | 4 | 10-12 | 30 seconds| | Rest | 1 | - | 30 seconds|

Tip: Aim to bring your knees as high as possible for maximum impact.

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7. Lateral Lunges

Difficulty: Intermediate
Calories Burned: ~8 calories/minute
Equipment Needed: None

| Exercise | Sets | Reps (each side)| Duration | |----------------|------|-----------|-----------| | Lateral Lunges | 4 | 10-12 | 30 seconds| | Rest | 1 | - | 30 seconds|

Tip: Keep your chest up and back straight to prevent injury.

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8. Skaters

Difficulty: Intermediate
Calories Burned: ~10 calories/minute
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |----------------|------|-----------|-----------| | Skaters | 4 | 10-15 (each side)| 30 seconds| | Rest | 1 | - | 30 seconds|

Tip: Focus on balance and control as you jump side to side.

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9. Push-Up to Side Plank

Difficulty: Advanced
Calories Burned: ~12 calories/minute
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |---------------------------|------|-----------|-----------| | Push-Up to Side Plank | 4 | 8-10 (each side)| 30 seconds| | Rest | 1 | - | 30 seconds|

Tip: Ensure your body remains aligned during both push-ups and planks.

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10. Bear Crawls

Difficulty: Intermediate
Calories Burned: ~9 calories/minute
Equipment Needed: None

| Exercise | Sets | Duration | Reps | |----------------|------|-----------|-----------| | Bear Crawls | 4 | 30 seconds| - | | Rest | 1 | - | 30 seconds|

Tip: Move slowly and deliberately to engage your entire body.

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Why Choose HipTrain for Your Fitness Journey?

With the growing popularity of home workouts, it’s essential to have the right guidance. HipTrain offers affordable live 1-on-1 video personal training with certified trainers who can help you master these bodyweight HIIT workouts. Our sessions are flexible, allowing you to schedule workouts that fit your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Incorporate these bodyweight HIIT workouts into your routine and stay fit from the comfort of your home!