10 Best Bodyweight HIIT Workouts for Total Body Transformation

Are you ready to transform your body without the need for expensive gym memberships or bulky equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are the perfect solution for busy individuals looking to get fit at home. These workouts not only maximize calorie burn but also build strength and endurance. Updated January 2026, here are the 10 best bodyweight HIIT workouts that will help you achieve a total body transformation.

1. The Classic HIIT Circuit

Description: A mix of fundamental movements to engage multiple muscle groups.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Jumping Jacks | 30 sec | 3 | 15 min | | Push-Ups | 10 | 3 | | | Squats | 15 | 3 | | | Burpees | 10 | 3 | | | Plank | 30 sec | 3 | |

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: ~200-300

2. Tabata Blast

Description: A high-intensity workout using the Tabata method (20 seconds of work followed by 10 seconds of rest).

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | High Knees | 20 sec | 8 | 4 min | | Mountain Climbers | 20 sec | 8 | 4 min | | Lunges | 20 sec | 8 | 4 min | | Plank Jacks | 20 sec | 8 | 4 min |

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~300-400

3. Full-Body Strength HIIT

Description: Focuses on strength-building while maintaining a high heart rate.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Push-Ups | 12 | 4 | 20 min | | Squat Jumps | 10 | 4 | | | Plank to Push-Up | 10 | 4 | | | Side Lunges | 12 | 4 | | | Bicycle Crunches | 15 | 4 | |

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~250-350

4. Core Crusher HIIT

Description: Targets the core muscles while providing a full-body workout.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Russian Twists | 15 | 3 | 15 min | | Plank | 30 sec | 3 | | | Side Plank | 30 sec | 3 | | | Reverse Crunches | 15 | 3 | | | Flutter Kicks | 30 sec | 3 | |

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~200-300

5. Lower Body HIIT

Description: Focuses on strengthening the lower body while boosting heart rate.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Squats | 15 | 4 | 20 min | | Glute Bridges | 15 | 4 | | | Lateral Lunges | 12 | 4 | | | Calf Raises | 15 | 4 | | | Skaters | 10 | 4 | |

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: ~250-350

6. Cardio HIIT

Description: A high-energy workout designed to elevate your heart rate.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Burpees | 10 | 4 | 15 min | | Jump Squats | 15 | 4 | | | Fast Feet | 30 sec | 4 | | | Tuck Jumps | 10 | 4 | | | Shadow Boxing | 1 min | 4 | |

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~300-450

7. Upper Body HIIT

Description: Targets the upper body muscles for strength and definition.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Push-Ups | 12 | 4 | 20 min | | Tricep Dips | 10 | 4 | | | Plank Up-Downs | 10 | 4 | | | Superman | 12 | 4 | | | Inchworms | 10 | 4 | |

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~250-350

8. Plyometric HIIT

Description: Incorporates explosive movements for maximum intensity.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Box Jumps | 10 | 4 | 15 min | | Jump Lunges | 10 | 4 | | | Broad Jumps | 10 | 4 | | | Plank Jacks | 10 | 4 | | | Star Jumps | 10 | 4 | |

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~350-500

9. Family-Friendly HIIT

Description: A fun and engaging workout that can include the whole family.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Animal Walks | 1 min | 3 | 15 min | | Freeze Dance | 1 min | 3 | | | Balloon Pop Squats | 10 | 3 | | | Partner Push-Ups | 10 | 3 | | | Relay Races | 1 min | 3 | |

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~150-250

10. Recovery HIIT

Description: Focuses on low-impact movements to aid recovery while still providing a workout.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Gentle Yoga Flow | 5 min | 1 | 15 min | | Walking Lunges | 10 | 2 | | | Cat-Cow Stretch | 1 min | 2 | | | Child’s Pose | 1 min | 2 | | | Seated Forward Bend| 1 min | 2 | |

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~100-150

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All these bodyweight HIIT workouts can be done from the comfort of your home, making them perfect for busy professionals. If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training with certified trainers, ensuring you get the best out of your workouts. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.