10 Best Bodyweight HIIT Workouts for Home Training

Are you looking to maximize your fitness routine without stepping foot in the gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve that. They are efficient, don't require any equipment, and can be done in the comfort of your home. Updated January 2026, here are the 10 best bodyweight HIIT workouts that will elevate your home training game.

1. Jumping Jacks and Push-Ups

| Exercise | Duration | Sets | |---------------|----------|------| | Jumping Jacks | 30 sec | 4 | | Push-Ups | 30 sec | 4 | | Rest | 30 sec | 4 |

Calories Burned: ~300 per 30 minutes
Difficulty Level: Beginner to Intermediate

Tip: Keep your core engaged during push-ups to maximize effectiveness.

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2. Burpees and Mountain Climbers

| Exercise | Duration | Sets | |------------------|----------|------| | Burpees | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 | | Rest | 30 sec | 4 |

Calories Burned: ~350 per 30 minutes
Difficulty Level: Intermediate

Tip: Land softly during burpees to protect your joints.

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3. Squat Jumps and Plank Jacks

| Exercise | Duration | Sets | |----------------|----------|------| | Squat Jumps | 30 sec | 4 | | Plank Jacks | 30 sec | 4 | | Rest | 30 sec | 4 |

Calories Burned: ~400 per 30 minutes
Difficulty Level: Intermediate to Advanced

Tip: Focus on explosive movement during squat jumps for better results.

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4. High Knees and Lateral Shuffles

| Exercise | Duration | Sets | |-----------------|----------|------| | High Knees | 30 sec | 4 | | Lateral Shuffles| 30 sec | 4 | | Rest | 30 sec | 4 |

Calories Burned: ~350 per 30 minutes
Difficulty Level: Intermediate

Tip: Maintain a quick pace during lateral shuffles for maximum heart rate.

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5. Tuck Jumps and Push-Up Variations

| Exercise | Duration | Sets | |------------------|----------|------| | Tuck Jumps | 30 sec | 4 | | Push-Up Variations| 30 sec | 4 | | Rest | 30 sec | 4 |

Calories Burned: ~400 per 30 minutes
Difficulty Level: Advanced

Tip: Experiment with different push-up variations to target different muscle groups.

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6. Skaters and Bicycle Crunches

| Exercise | Duration | Sets | |-------------------|----------|------| | Skaters | 30 sec | 4 | | Bicycle Crunches | 30 sec | 4 | | Rest | 30 sec | 4 |

Calories Burned: ~350 per 30 minutes
Difficulty Level: Intermediate

Tip: Keep your movements controlled to engage your core effectively.

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7. Bear Crawls and Plank Shoulder Taps

| Exercise | Duration | Sets | |-------------------|----------|------| | Bear Crawls | 30 sec | 4 | | Plank Shoulder Taps| 30 sec | 4 | | Rest | 30 sec | 4 |

Calories Burned: ~300 per 30 minutes
Difficulty Level: Intermediate

Tip: Focus on stability and control during shoulder taps to engage your core.

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8. Side Lunges and Russian Twists

| Exercise | Duration | Sets | |-------------------|----------|------| | Side Lunges | 30 sec | 4 | | Russian Twists | 30 sec | 4 | | Rest | 30 sec | 4 |

Calories Burned: ~300 per 30 minutes
Difficulty Level: Beginner to Intermediate

Tip: Keep your back straight during Russian twists for proper form.

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9. Plank to Push-Up and Flutter Kicks

| Exercise | Duration | Sets | |---------------------|----------|------| | Plank to Push-Up | 30 sec | 4 | | Flutter Kicks | 30 sec | 4 | | Rest | 30 sec | 4 |

Calories Burned: ~350 per 30 minutes
Difficulty Level: Intermediate to Advanced

Tip: Engage your core throughout both exercises for maximum effectiveness.

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10. Inch Worms and Wall Sit

| Exercise | Duration | Sets | |------------------|----------|------| | Inch Worms | 30 sec | 4 | | Wall Sit | 30 sec | 4 | | Rest | 30 sec | 4 |

Calories Burned: ~250 per 30 minutes
Difficulty Level: Beginner

Tip: Maintain a 90-degree angle in your knees during wall sits.

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These bodyweight HIIT workouts are perfect for anyone looking to enhance their fitness routine at home. Not only are they effective, but they can also be easily tailored to fit your individual fitness level.

If you're looking for personalized guidance, consider trying HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can help you optimize these workouts and provide a tailored fitness plan that fits your lifestyle. Plus, our services are HSA/FSA approved for eligible expenses!