10 Best Bodyweight HIIT Workouts for Home Burnouts

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit without needing a gym membership or a lot of equipment. These workouts are perfect for home fitness enthusiasts looking to torch calories, build strength, and improve cardiovascular health. Below are the ten best bodyweight HIIT workouts for home burnouts that can be done with minimal space and no special equipment.

1. Tabata Burpees

Duration: 4 minutes
Sets: 8 rounds (20 seconds work, 10 seconds rest)
Calories Burned: Approximately 8-12 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |----------|------|----------| | Burpees | 8-10 | 20 sec |

Description:

Burpees combine a squat, jump, and push-up, making them a full-body workout.

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2. Jump Squats and Push-Up Circuit

Duration: 15 minutes
Sets: 5 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approximately 150-200 calories
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |----------------|------|----------| | Jump Squats | 10 | 30 sec | | Push-Ups | 10 | 30 sec |

Description:

Alternate between jump squats and push-ups for a killer lower and upper body workout.

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3. Mountain Climbers

Duration: 10 minutes
Sets: 4 rounds (45 seconds work, 15 seconds rest)
Calories Burned: Approximately 8-10 calories per minute
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Duration | |------------------|------|----------| | Mountain Climbers | 15-20 | 45 sec |

Description:

This exercise targets your core while also providing a great cardio workout.

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4. High Knees and Plank Jacks

Duration: 12 minutes
Sets: 6 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approximately 12-15 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |---------------|------|----------| | High Knees | 20 | 30 sec | | Plank Jacks | 15 | 30 sec |

Description:

This combo keeps your heart rate up while engaging your core and legs.

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5. Lateral Lunges and Tricep Dips

Duration: 15 minutes
Sets: 5 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approximately 120-160 calories
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |------------------|------|----------| | Lateral Lunges | 10 each side | 30 sec | | Tricep Dips | 10 | 30 sec |

Description:

These exercises focus on the lower body and arms, providing a balanced workout.

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6. Tuck Jumps and Bicycle Crunches

Duration: 10 minutes
Sets: 4 rounds (30 seconds work, 10 seconds rest)
Calories Burned: Approximately 150-200 calories
Difficulty Level: Advanced

| Exercise | Reps | Duration | |-------------------|------|----------| | Tuck Jumps | 8-10 | 30 sec | | Bicycle Crunches | 15-20 | 30 sec |

Description:

This combination will challenge your explosive power and core stability.

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7. Skaters and Plank Holds

Duration: 12 minutes
Sets: 4 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approximately 10-12 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |----------------|------|----------| | Skaters | 15 | 30 sec | | Plank Hold | 30 sec | 30 sec |

Description:

Skaters work on agility and lateral movement, while plank holds strengthen your core.

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8. Burpee Broad Jumps and Side Plank

Duration: 15 minutes
Sets: 5 rounds (40 seconds work, 20 seconds rest)
Calories Burned: Approximately 200-250 calories
Difficulty Level: Advanced

| Exercise | Reps | Duration | |------------------------|------|----------| | Burpee Broad Jumps | 8-10 | 40 sec | | Side Plank (each side) | 20 sec | 40 sec |

Description:

This intense workout combines power and core stability for a comprehensive burn.

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9. Switch Lunges and Push-Up Holds

Duration: 10 minutes
Sets: 4 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approximately 120-180 calories
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |------------------|------|----------| | Switch Lunges | 10 each side | 30 sec | | Push-Up Hold | 30 sec | 30 sec |

Description:

This workout combines lower body strength with upper body endurance.

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10. Inchworms and Russian Twists

Duration: 12 minutes
Sets: 4 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approximately 100-150 calories
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Duration | |-------------------|------|----------| | Inchworms | 5-8 | 30 sec | | Russian Twists | 15 | 30 sec |

Description:

Inchworms engage the entire body, while Russian twists are great for your core.

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Why Choose HipTrain for Your Workouts?

With HipTrain, you can enjoy affordable personal training from the comfort of your home. Our certified trainers provide live 1-on-1 video sessions tailored to your fitness needs. Plus, with flexible scheduling, you can fit workouts into your busy lifestyle, and our services are HSA/FSA approved for eligible expenses.