10 Best Bodyweight HIIT Workouts for Home Use

Are you looking to get fit without the hassle of a gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for home use, requiring no equipment and suitable for all fitness levels. Updated January 2026, we’ve compiled a list of the 10 best bodyweight HIIT workouts that will elevate your fitness game right from the comfort of your home.

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 10 per minute
Difficulty Level: Intermediate

| Exercise | Reps/Duration | Rest | |-----------|---------------|------| | Burpees | 20 seconds | 10 seconds |

2. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: Approximately 8 per minute
Difficulty Level: Beginner

| Exercise | Reps/Duration | Rest | |------------|---------------|------| | High Knees | 30 seconds | 15 seconds |

3. Mountain Climbers

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: Approximately 9 per minute
Difficulty Level: Intermediate

| Exercise | Reps/Duration | Rest | |-------------------|---------------|------| | Mountain Climbers | 30 seconds | 15 seconds |

4. Jump Squats

Duration: 20 seconds on, 10 seconds off
Sets: 5
Calories Burned: Approximately 12 per minute
Difficulty Level: Intermediate

| Exercise | Reps/Duration | Rest | |--------------|---------------|------| | Jump Squats | 20 seconds | 10 seconds |

5. Plank Jacks

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: Approximately 8 per minute
Difficulty Level: Intermediate

| Exercise | Reps/Duration | Rest | |--------------|---------------|------| | Plank Jacks | 30 seconds | 15 seconds |

6. Skaters

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: Approximately 10 per minute
Difficulty Level: Intermediate

| Exercise | Reps/Duration | Rest | |-----------|---------------|------| | Skaters | 30 seconds | 15 seconds |

7. Push-Up to T-Plank

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 9 per minute
Difficulty Level: Advanced

| Exercise | Reps/Duration | Rest | |------------------------|---------------|------| | Push-Up to T-Plank | 20 seconds | 10 seconds |

8. Side Lunges

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: Approximately 8 per minute
Difficulty Level: Beginner

| Exercise | Reps/Duration | Rest | |--------------|---------------|------| | Side Lunges | 30 seconds | 15 seconds |

9. Flutter Kicks

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: Approximately 7 per minute
Difficulty Level: Beginner

| Exercise | Reps/Duration | Rest | |------------------|---------------|------| | Flutter Kicks | 30 seconds | 15 seconds |

10. Burpee Broad Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 10 per minute
Difficulty Level: Advanced

| Exercise | Reps/Duration | Rest | |------------------------|---------------|------| | Burpee Broad Jumps | 20 seconds | 10 seconds |

Why Choose Bodyweight HIIT Workouts?

Bodyweight HIIT workouts offer a full-body exercise solution without the need for equipment, making them ideal for home workouts. They can be adapted for any fitness level, allowing you to push your limits. With the right guidance, you can ensure you’re performing each exercise correctly and maximizing your calorie burn.

Personal Training with HipTrain

For those who want to take their fitness seriously, consider HipTrain's live 1-on-1 video personal training sessions. Unlike pre-recorded classes, our certified trainers work with you in real-time, ensuring you receive personalized coaching tailored to your needs.

Plus, HipTrain offers affordable pricing compared to traditional gyms and is HSA/FSA approved for eligible expenses. With flexible scheduling, you can easily fit workouts into your busy lifestyle.

Start your HIIT journey today and discover how effective bodyweight workouts can be for your fitness goals!