10 Best Bodyweight HIIT Workouts for Quick Home Sessions

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to get a powerful workout in a short amount of time, making it perfect for busy professionals or anyone looking to fit in a quick session at home. The best part? You don’t need any equipment! Here are the 10 best bodyweight HIIT workouts you can do right at home.

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~150 calories

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|----------| | Jumping Jacks | 4 | 30 seconds| 20 sec | | Push-Ups | 4 | 10-15 | 20 sec | | Rest | 4 | - | 40 sec |

2. Squat Jumps & Plank Jacks

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~200 calories

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|----------| | Squat Jumps | 4 | 12-15 | 30 sec | | Plank Jacks | 4 | 10-12 | 30 sec | | Rest | 4 | - | 30 sec |

3. Burpees & Mountain Climbers

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~250 calories

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|----------| | Burpees | 5 | 8-10 | 30 sec | | Mountain Climbers| 5 | 30 seconds | 30 sec | | Rest | 5 | - | 30 sec |

4. High Knees & Lateral Lunges

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~180 calories

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|----------| | High Knees | 4 | 30 seconds | 30 sec | | Lateral Lunges | 4 | 10-12 each side| 30 sec | | Rest | 4 | - | 30 sec |

5. Tuck Jumps & Side Plank

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~230 calories

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|----------| | Tuck Jumps | 4 | 8-10 | 30 sec | | Side Plank | 4 | 30 seconds each side | 30 sec | | Rest | 4 | - | 30 sec |

6. Skaters & Bicycle Crunches

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~170 calories

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|----------| | Skaters | 4 | 10-12 each side | 30 sec | | Bicycle Crunches | 4 | 15-20 | 30 sec | | Rest | 4 | - | 30 sec |

7. Broad Jumps & Bear Crawls

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~240 calories

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|----------| | Broad Jumps | 4 | 5-8 | 30 sec | | Bear Crawls | 4 | 30 seconds | 30 sec | | Rest | 4 | - | 30 sec |

8. Russian Twists & Jump Squats

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~190 calories

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|----------| | Russian Twists | 4 | 15-20 each side | 30 sec | | Jump Squats | 4 | 10-12 | 30 sec | | Rest | 4 | - | 30 sec |

9. Plank to Push-Up & Jumping Lunges

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~260 calories

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|----------| | Plank to Push-Up | 4 | 8-10 | 30 sec | | Jumping Lunges | 4 | 10-12 each side | 30 sec | | Rest | 4 | - | 30 sec |

10. Inchworms & Flutter Kicks

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: ~150 calories

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|----------| | Inchworms | 4 | 8-10 | 30 sec | | Flutter Kicks | 4 | 30 seconds | 30 sec | | Rest | 4 | - | 30 sec |

These workouts are designed to be completed in a short amount of time, making them perfect for anyone with a busy schedule. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Whether you're a beginner or an advanced athlete, our trainers can tailor workouts that suit your needs and goals. Plus, our services are HSA/FSA approved for eligible expenses!