10 Best Bodyweight HIIT Workouts for Maximum Results

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective workout method that combines short bursts of intense exercise with periods of rest or lower-intensity exercise. Bodyweight HIIT workouts are particularly appealing for home workouts, allowing you to maximize fitness results without the need for equipment. Here are the 10 best bodyweight HIIT workouts that you can do at home to achieve maximum results.

1. The Classic Tabata

Duration: 4 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 40-50 calories

| Exercise | Duration | Rest | |---------------|----------|------| | Jump Squats | 20 sec | 10 sec | | Push-Ups | 20 sec | 10 sec | | High Knees | 20 sec | 10 sec | | Plank | 20 sec | 10 sec |

Total Sets: 8 rounds (4 exercises, 2 times each)

2. Full-Body Burn

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 calories

| Exercise | Sets | Reps | |-----------------|------|------| | Burpees | 4 | 10 | | Mountain Climbers| 4 | 15 | | Jump Lunges | 4 | 10 | | Plank Jacks | 4 | 15 |

Rest: 30 seconds between sets

3. Core Crusher

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 100-150 calories

| Exercise | Sets | Duration | |----------------|------|----------| | Russian Twists | 3 | 30 sec | | Bicycle Crunches| 3 | 30 sec | | Plank | 3 | 30 sec | | Side Plank | 3 | 15 sec each side |

Rest: 20 seconds between sets

4. Lower Body Blast

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 calories

| Exercise | Sets | Reps | |----------------|------|------| | Squats | 4 | 15 | | Glute Bridges | 4 | 15 | | Side Lunges | 4 | 10 each side | | Wall Sit | 4 | 30 sec |

Rest: 30 seconds between sets

5. Upper Body HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 calories

| Exercise | Sets | Reps | |-----------------|------|------| | Push-Ups | 4 | 10 | | Tricep Dips | 4 | 10 | | Plank Shoulder Taps| 4 | 12 | | Inchworms | 4 | 10 |

Rest: 30 seconds between sets

6. Cardio Circuit

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 250-300 calories

| Exercise | Sets | Duration | |--------------------|------|----------| | Jumping Jacks | 5 | 1 min | | Skaters | 5 | 1 min | | Burpees | 5 | 30 sec | | High Knees | 5 | 1 min |

Rest: 30 seconds between sets

7. HIIT Ladder

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 200-250 calories

| Exercise | Sets | Reps | |------------------|------|------| | 1 Burpee | 1 | 1 | | 2 Push-Ups | 1 | 2 | | 3 Jump Squats | 1 | 3 | | 4 Mountain Climbers| 1 | 4 | | Repeat with increasing reps |

Rest: 30 seconds between rounds

8. Quick HIIT Abs

Duration: 10 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 80-100 calories

| Exercise | Sets | Duration | |--------------------|------|----------| | Plank | 3 | 30 sec | | Flutter Kicks | 3 | 30 sec | | Sit-Ups | 3 | 15 sec | | Leg Raises | 3 | 30 sec |

Rest: 20 seconds between sets

9. Dynamic Duo

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 120-150 calories

| Exercise | Sets | Reps | |------------------|------|------| | Burpees | 3 | 8 | | Push-Ups | 3 | 10 | | Jump Squats | 3 | 12 | | Plank to Push-Up | 3 | 10 |

Rest: 30 seconds between sets

10. Mobility HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 100-130 calories

| Exercise | Sets | Duration | |-----------------------|------|----------| | Cat-Cow Stretch | 3 | 30 sec | | Hip Openers | 3 | 30 sec | | Lateral Lunges | 3 | 30 sec | | Downward Dog to Cobra | 3 | 30 sec |

Rest: 20 seconds between sets

These bodyweight HIIT workouts can be tailored to fit your fitness level and can be done anywhere, making them ideal for busy professionals. If you're looking for personalized guidance and motivation to help you achieve your fitness goals, consider HipTrain's affordable 1-on-1 live personal training. Our certified trainers can help you design a program tailored to your needs, and our services are HSA/FSA approved for eligible expenses.