10 Best Bodyweight HIIT Workouts for Quick Home Fitness

Are you looking to amp up your home workouts without the need for fancy equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve a full-body workout in a short amount of time. Updated December 2025, here are the 10 best bodyweight HIIT workouts you can easily do at home.

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 8-10 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | Duration | |--------------|-------|------|-----------| | Burpees | 10 | 4 | 20 sec | | Rest | - | 4 | 10 sec |

Equipment Needed: None

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2. Mountain Climbers Mania

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: Approximately 7-9 per minute
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Sets | Duration | |--------------------|-------|------|-----------| | Mountain Climbers | 15 | 4 | 30 sec | | Rest | - | 4 | 15 sec |

Equipment Needed: None

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3. Jumping Jack Jamboree

Duration: 30 seconds on, 20 seconds off
Sets: 3
Calories Burned: Approximately 6-8 per minute
Difficulty Level: Beginner

| Exercise | Reps | Sets | Duration | |----------------|-------|------|-----------| | Jumping Jacks | 20 | 3 | 30 sec | | Rest | - | 3 | 20 sec |

Equipment Needed: None

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4. Plank to Push-Up

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 5-7 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | Duration | |--------------------|-------|------|-----------| | Plank to Push-Up | 8 | 4 | 20 sec | | Rest | - | 4 | 10 sec |

Equipment Needed: None

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5. Squat Jumps

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: Approximately 8-10 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | Duration | |----------------|-------|------|-----------| | Squat Jumps | 10 | 4 | 30 sec | | Rest | - | 4 | 15 sec |

Equipment Needed: None

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6. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: Approximately 7-9 per minute
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Sets | Duration | |----------------|-------|------|-----------| | High Knees | 20 | 4 | 30 sec | | Rest | - | 4 | 15 sec |

Equipment Needed: None

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7. Lateral Shuffles

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: Approximately 6-8 per minute
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Sets | Duration | |--------------------|-------|------|-----------| | Lateral Shuffles | 10 | 4 | 30 sec | | Rest | - | 4 | 15 sec |

Equipment Needed: None

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8. Tuck Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 9-11 per minute
Difficulty Level: Advanced

| Exercise | Reps | Sets | Duration | |----------------|-------|------|-----------| | Tuck Jumps | 8 | 4 | 20 sec | | Rest | - | 4 | 10 sec |

Equipment Needed: None

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9. Skaters

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: Approximately 6-8 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | Duration | |----------------|-------|------|-----------| | Skaters | 10 | 4 | 30 sec | | Rest | - | 4 | 15 sec |

Equipment Needed: None

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10. Plank Jacks

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 5-7 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | Duration | |----------------|-------|------|-----------| | Plank Jacks | 10 | 4 | 20 sec | | Rest | - | 4 | 10 sec |

Equipment Needed: None

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These bodyweight HIIT workouts are perfect for those looking for quick, effective home fitness options. Incorporating these routines will not only improve your strength and endurance but also save you time and money compared to traditional gym memberships.

For personalized guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions. With certified trainers, flexible scheduling for busy professionals, and HSA/FSA eligibility, HipTrain is your top choice for affordable personal training.