10 Best Bodyweight HIIT Workouts for Quick Home Sessions

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get fit quickly, especially with bodyweight exercises that require no equipment. These workouts are perfect for busy professionals or anyone looking to squeeze in a quick session at home. Here’s a list of the 10 best bodyweight HIIT workouts that can fit easily into your fitness plan.

1. Jump Squats and Push-Ups

• Duration: 20 minutes
• Sets: 4
• Reps: 10 Jump Squats, 10 Push-Ups
• Calories Burned: Approx. 250
• Difficulty: Intermediate
• Equipment: None

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Jump Squats | 10 | 4 | 30 sec | | Push-Ups | 10 | 4 | 30 sec | | Rest | - | - | 30 sec |

2. Burpees and Mountain Climbers

• Duration: 15 minutes
• Sets: 5
• Reps: 8 Burpees, 15 Mountain Climbers
• Calories Burned: Approx. 300
• Difficulty: Advanced
• Equipment: None

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Burpees | 8 | 5 | 30 sec | | Mountain Climbers | 15 | 5 | 30 sec | | Rest | - | - | 30 sec |

3. Plank Jacks and High Knees

• Duration: 10 minutes
• Sets: 3
• Reps: 15 Plank Jacks, 30 High Knees
• Calories Burned: Approx. 200
• Difficulty: Beginner
• Equipment: None

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Plank Jacks | 15 | 3 | 30 sec | | High Knees | 30 | 3 | 30 sec | | Rest | - | - | 30 sec |

4. Lunges and T-Planks

• Duration: 25 minutes
• Sets: 4
• Reps: 10 Lunges (each leg), 5 T-Planks (each side)
• Calories Burned: Approx. 220
• Difficulty: Intermediate
• Equipment: None

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Lunges | 10 (each leg) | 4 | 30 sec | | T-Planks | 5 (each side) | 4 | 30 sec | | Rest | - | - | 30 sec |

5. Skaters and Side Lunges

• Duration: 20 minutes
• Sets: 4
• Reps: 15 Skaters, 10 Side Lunges (each side)
• Calories Burned: Approx. 240
• Difficulty: Intermediate
• Equipment: None

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Skaters | 15 | 4 | 30 sec | | Side Lunges | 10 (each side) | 4 | 30 sec | | Rest | - | - | 30 sec |

6. Bear Crawls and Flutter Kicks

• Duration: 15 minutes
• Sets: 3
• Reps: 30 seconds each
• Calories Burned: Approx. 200
• Difficulty: Beginner
• Equipment: None

| Exercise | Duration | Sets | |------------------|----------|------| | Bear Crawls | 30 sec | 3 | | Flutter Kicks | 30 sec | 3 | | Rest | 30 sec | - |

7. Russian Twists and Jumping Jacks

• Duration: 20 minutes
• Sets: 4
• Reps: 15 Russian Twists, 20 Jumping Jacks
• Calories Burned: Approx. 230
• Difficulty: Beginner
• Equipment: None

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Russian Twists | 15 | 4 | 30 sec | | Jumping Jacks | 20 | 4 | 30 sec | | Rest | - | - | 30 sec |

8. Inchworms and Squat Thrusts

• Duration: 20 minutes
• Sets: 4
• Reps: 10 Inchworms, 10 Squat Thrusts
• Calories Burned: Approx. 250
• Difficulty: Intermediate
• Equipment: None

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Inchworms | 10 | 4 | 30 sec | | Squat Thrusts | 10 | 4 | 30 sec | | Rest | - | - | 30 sec |

9. Wall Sit and Bicycle Crunches

• Duration: 15 minutes
• Sets: 3
• Reps: 30 seconds each
• Calories Burned: Approx. 180
• Difficulty: Beginner
• Equipment: None

| Exercise | Duration | Sets | |------------------|----------|------| | Wall Sit | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Rest | 30 sec | - |

10. Cardio Burst: Shadow Boxing

• Duration: 10 minutes
• Sets: 2
• Reps: 2 minutes non-stop
• Calories Burned: Approx. 150
• Difficulty: Beginner
• Equipment: None

| Exercise | Duration | Sets | |------------------|----------|------| | Shadow Boxing | 2 min | 2 | | Rest | 30 sec | - |

Conclusion

Incorporating these bodyweight HIIT workouts into your weekly routine can yield fantastic results without requiring a gym membership. For those looking for personalized guidance, consider trying HipTrain. Our live 1-on-1 video personal training sessions are not only affordable but also HSA/FSA approved for eligible expenses. With flexible scheduling options, you can easily fit workouts into your busy lifestyle.