10 Best Bodyweight HIIT Workouts for Maximum Results at Home

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an effective way to burn calories, build strength, and improve cardiovascular fitness—all from the comfort of your home. No equipment is necessary, making these workouts accessible for everyone, regardless of fitness level. Below, we’ve compiled the 10 best bodyweight HIIT workouts that deliver maximum results without any gym equipment.

1. Jumping Jacks & Push-Ups

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~150
• Difficulty Level: Beginner

| Exercise | Reps | |----------------|-------------| | Jumping Jacks | 20 seconds | | Push-Ups | 10-15 |

Tip: Keep your core engaged during push-ups to maintain proper form.

2. Burpee Blast

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~200
• Difficulty Level: Intermediate

| Exercise | Reps | |-----------------|-------------| | Burpees | 8-12 |

Tip: Focus on a smooth transition from the plank to the jump to maximize efficiency.

3. Squat Jumps & Plank Hold

• Duration: 25 seconds work, 5 seconds rest
• Sets: 6 rounds
• Calories Burned: ~180
• Difficulty Level: Intermediate

| Exercise | Reps | |------------------|-------------| | Squat Jumps | 10-15 | | Plank Hold | 25 seconds |

Tip: Land softly on your feet during squat jumps to protect your knees.

4. High Knees & Mountain Climbers

• Duration: 30 seconds work, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~220
• Difficulty Level: Advanced

| Exercise | Reps | |----------------------|-------------| | High Knees | 30 seconds | | Mountain Climbers | 30 seconds |

Tip: Drive your knees up to your chest quickly to increase intensity.

5. Lateral Lunges & Bicycle Crunches

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~150
• Difficulty Level: Intermediate

| Exercise | Reps | |-----------------------|-------------| | Lateral Lunges | 10-12 (each side) | | Bicycle Crunches | 15-20 |

Tip: Maintain a straight back during lateral lunges to avoid injury.

6. Tuck Jumps & Russian Twists

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~250
• Difficulty Level: Advanced

| Exercise | Reps | |----------------------|-------------| | Tuck Jumps | 10-12 | | Russian Twists | 15-20 (each side) |

Tip: Keep your core tight during Russian twists for maximum effectiveness.

7. Skaters & Plank Jacks

• Duration: 25 seconds work, 5 seconds rest
• Sets: 6 rounds
• Calories Burned: ~200
• Difficulty Level: Intermediate

| Exercise | Reps | |----------------------|-------------| | Skaters | 10-15 (each side) | | Plank Jacks | 10-15 |

Tip: Keep your hips low during plank jacks for a more intense workout.

8. Inchworms & Squat Holds

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~160
• Difficulty Level: Beginner

| Exercise | Reps | |----------------------|-------------| | Inchworms | 5-8 | | Squat Holds | 20 seconds |

Tip: Move slowly during inchworms to maximize core engagement.

9. Bear Crawls & Side Plank Dips

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~180
• Difficulty Level: Intermediate

| Exercise | Reps | |----------------------|-------------| | Bear Crawls | 30 seconds | | Side Plank Dips | 10-12 (each side) |

Tip: Maintain a neutral spine while bear crawling to protect your back.

10. Cool Down with Stretching

• Duration: 5-10 minutes
• Calories Burned: ~30
• Difficulty Level: All levels

| Exercise | Duration | |----------------------|-------------| | Full Body Stretch | 5-10 minutes |

Tip: Focus on deep breathing to enhance relaxation during your cool down.

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can help you achieve maximum results without the need for any equipment. For those looking for personalized guidance and support, consider HipTrain. Our certified personal trainers offer live 1-on-1 video sessions, making it easy to fit workouts into your busy schedule—all at an affordable price compared to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses.