10 Best Bodyweight HIIT Workouts for Quick Home Fitness

Staying fit at home has never been easier, and with the rise of bodyweight HIIT workouts, you can achieve maximum results in minimal time. Whether you’re a beginner or an advanced fitness enthusiast, these workouts require no equipment and can be done in the comfort of your own home. Updated December 2025, here are the 10 best bodyweight HIIT workouts to help you get fit quickly!

1. Tabata Burpees

Overview: A 4-minute workout that alternates between 20 seconds of burpees and 10 seconds of rest.

• Sets: 8 rounds
• Duration: 4 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 50-70

| Exercise | Duration | Rest | |------------|----------|---------| | Burpees | 20 sec | 10 sec |

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2. Jump Squat Blast

Overview: This workout targets your legs and glutes while boosting your heart rate.

• Sets: 5
• Duration: 30 seconds on, 30 seconds off
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 40-60

| Exercise | Duration | Rest | |-----------------|----------|---------| | Jump Squats | 30 sec | 30 sec |

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3. Push-Up Circuit

Overview: A mix of different push-up variations to work your upper body.

• Sets: 4
• Duration: 40 seconds work, 20 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 30-50

| Exercise | Duration | Rest | |-----------------------|----------|---------| | Standard Push-Ups | 40 sec | 20 sec | | Wide Push-Ups | 40 sec | 20 sec | | Diamond Push-Ups | 40 sec | 20 sec |

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4. Mountain Climbers

Overview: An effective cardio move that engages your core and arms.

• Sets: 4
• Duration: 30 seconds on, 15 seconds off
• Difficulty Level: Beginner
• Calories Burned: Approximately 40-60

| Exercise | Duration | Rest | |--------------------|----------|---------| | Mountain Climbers | 30 sec | 15 sec |

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5. High Knees

Overview: A simple yet effective exercise to get your heart racing.

• Sets: 5
• Duration: 30 seconds on, 30 seconds off
• Difficulty Level: Beginner
• Calories Burned: Approximately 50-80

| Exercise | Duration | Rest | |--------------------|----------|---------| | High Knees | 30 sec | 30 sec |

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6. Plank Jacks

Overview: A great way to combine core stability and cardio.

• Sets: 4
• Duration: 30 seconds on, 30 seconds off
• Difficulty Level: Intermediate
• Calories Burned: Approximately 30-50

| Exercise | Duration | Rest | |--------------------|----------|---------| | Plank Jacks | 30 sec | 30 sec |

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7. Lateral Lunges

Overview: This workout focuses on lower body strength and mobility.

• Sets: 3
• Duration: 30 seconds on, 30 seconds off
• Difficulty Level: Beginner
• Calories Burned: Approximately 30-50

| Exercise | Duration | Rest | |--------------------|----------|---------| | Lateral Lunges | 30 sec | 30 sec |

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8. Tuck Jumps

Overview: A powerful plyometric move that boosts heart rate and builds leg strength.

• Sets: 5
• Duration: 20 seconds on, 40 seconds off
• Difficulty Level: Advanced
• Calories Burned: Approximately 60-90

| Exercise | Duration | Rest | |--------------------|----------|---------| | Tuck Jumps | 20 sec | 40 sec |

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9. Inchworms

Overview: A full-body exercise that also stretches your hamstrings.

• Sets: 4
• Duration: 30 seconds on, 30 seconds off
• Difficulty Level: Beginner
• Calories Burned: Approximately 20-40

| Exercise | Duration | Rest | |--------------------|----------|---------| | Inchworms | 30 sec | 30 sec |

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10. Burpee Broad Jumps

Overview: Combines burpees with broad jumps for a full-body challenge.

• Sets: 3
• Duration: 20 seconds on, 40 seconds off
• Difficulty Level: Advanced
• Calories Burned: Approximately 60-80

| Exercise | Duration | Rest | |--------------------|----------|---------| | Burpee Broad Jumps | 20 sec | 40 sec |

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With these bodyweight HIIT workouts, you can achieve a great fitness level without the need for a gym. For those who want a more personalized approach, consider trying HipTrain. Our certified personal trainers offer affordable 1-on-1 live video training that fits into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses!