10 Best Bodyweight HIIT Workouts for Home Exercises

As we step into 2026, the demand for effective home workouts continues to rise. Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for those looking to maximize their fitness without the need for equipment. Below are the 10 best bodyweight HIIT workouts you can do at home, ensuring you stay fit and healthy.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Calories Burned: 8-10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------|---------------| | Burpees | 5 |

2. Mountain Climbers

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: 10-12 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |-------------------|---------------| | Mountain Climbers | 15-20 |

3. Jump Squats

• Duration: 25 seconds on, 10 seconds off
• Sets: 5
• Calories Burned: 8-10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |----------------|---------------| | Jump Squats | 10-15 |

4. Push-Up Variations

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: 7-9 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------------|---------------| | Standard Push-Ups | 8-12 | | Wide-Grip Push-Ups | 8-12 |

5. High Knees

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: 10-12 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |---------------|---------------| | High Knees | 30-40 |

6. Plank Jacks

• Duration: 25 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: 8-10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------|---------------| | Plank Jacks | 10-15 |

7. Tuck Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Calories Burned: 10-12 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Reps | |---------------|---------------| | Tuck Jumps | 8-10 |

8. Skaters

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: 9-11 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------|---------------| | Skaters | 10-15 per side|

9. Lateral Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: 8-10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------|---------------| | Lateral Lunges| 10-12 per side|

10. Bear Crawls

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: 8-10 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Reps | |---------------|---------------| | Bear Crawls | 10-15 steps |

Conclusion

Incorporating bodyweight HIIT workouts into your routine is an excellent way to stay fit at home. Each workout can be adjusted to fit various fitness levels, making them accessible and effective. For those looking for personalized guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training tailored to your needs. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.