10 Best Bodyweight HIIT Workouts for Your Home

Are you looking to torch calories, build strength, and boost your endurance without leaving your living room? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent solution for effective home workouts that require no equipment and can fit into any busy schedule. Updated January 2026, we've compiled a list of the 10 best bodyweight HIIT workouts that you can do at home. These workouts vary in difficulty and duration, allowing you to find the perfect fit for your fitness level.

1. Jumping Jack Blast

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: ~200
• Difficulty Level: Beginner

| Exercise | Duration | Rest | |-----------|--------------|-------------| | Jumping Jacks | 30 seconds | 15 seconds | | High Knees | 30 seconds | 15 seconds | | Rest | 1 minute | - |

2. Bodyweight Circuit

• Duration: 25 minutes
• Sets: 3
• Reps: 40 seconds on, 20 seconds rest
• Calories Burned: ~250
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |------------------|--------------|-------------| | Push-Ups | 40 seconds | 20 seconds | | Squats | 40 seconds | 20 seconds | | Mountain Climbers| 40 seconds | 20 seconds | | Plank | 40 seconds | 20 seconds | | Rest | 1 minute | - |

3. Tabata Challenge

• Duration: 16 minutes
• Sets: 4
• Reps: 20 seconds on, 10 seconds rest
• Calories Burned: ~180
• Difficulty Level: Advanced

| Exercise | Duration | Rest | |------------------|--------------|-------------| | Burpees | 20 seconds | 10 seconds | | Squat Jumps | 20 seconds | 10 seconds | | Push-Ups | 20 seconds | 10 seconds | | Plank Jacks | 20 seconds | 10 seconds | | Rest | 1 minute | - |

4. Core Crusher

• Duration: 20 minutes
• Sets: 3
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: ~220
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |------------------|--------------|-------------| | Bicycle Crunches | 30 seconds | 15 seconds | | Russian Twists | 30 seconds | 15 seconds | | Plank | 30 seconds | 15 seconds | | Side Plank (each side) | 30 seconds | 15 seconds | | Rest | 1 minute | - |

5. Full Body Burn

• Duration: 30 minutes
• Sets: 4
• Reps: 45 seconds on, 15 seconds rest
• Calories Burned: ~300
• Difficulty Level: Advanced

| Exercise | Duration | Rest | |------------------|--------------|-------------| | Jump Squats | 45 seconds | 15 seconds | | Push-Ups | 45 seconds | 15 seconds | | Lateral Lunges | 45 seconds | 15 seconds | | Plank Up-Downs | 45 seconds | 15 seconds | | Rest | 1 minute | - |

6. Cardio Burnout

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds on, 10 seconds rest
• Calories Burned: ~210
• Difficulty Level: Beginner

| Exercise | Duration | Rest | |------------------|--------------|-------------| | Skaters | 30 seconds | 10 seconds | | High Knees | 30 seconds | 10 seconds | | Butt Kickers | 30 seconds | 10 seconds | | Rest | 1 minute | - |

7. Strength & Agility

• Duration: 25 minutes
• Sets: 3
• Reps: 40 seconds on, 20 seconds rest
• Calories Burned: ~240
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |------------------|--------------|-------------| | Push-Up to T-Plank | 40 seconds | 20 seconds | | Jumping Lunges | 40 seconds | 20 seconds | | Bear Crawls | 40 seconds | 20 seconds | | Rest | 1 minute | - |

8. HIIT Ladder

• Duration: 30 minutes
• Sets: 5
• Reps: 30 seconds on, 30 seconds rest
• Calories Burned: ~320
• Difficulty Level: Advanced

| Exercise | Duration | Rest | |------------------|--------------|-------------| | Burpees | 30 seconds | 30 seconds | | Squat Jumps | 30 seconds | 30 seconds | | Push-Ups | 30 seconds | 30 seconds | | Mountain Climbers| 30 seconds | 30 seconds | | Rest | 1 minute | - |

9. Express HIIT

• Duration: 15 minutes
• Sets: 2
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: ~150
• Difficulty Level: Beginner

| Exercise | Duration | Rest | |------------------|--------------|-------------| | Jumping Jacks | 30 seconds | 15 seconds | | High Knees | 30 seconds | 15 seconds | | Bodyweight Squats | 30 seconds | 15 seconds | | Rest | 1 minute | - |

10. Flexibility HIIT

• Duration: 20 minutes
• Sets: 3
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: ~200
• Difficulty Level: All levels

| Exercise | Duration | Rest | |------------------|--------------|-------------| | Dynamic Lunges | 30 seconds | 15 seconds | | Arm Circles | 30 seconds | 15 seconds | | Leg Swings | 30 seconds | 15 seconds | | Rest | 1 minute | - |

These bodyweight HIIT workouts provide a fantastic way to stay fit and energized from the comfort of your home. For those looking for personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training sessions. With certified trainers and flexible scheduling, you can tailor your workout plan to meet your specific goals, all while benefiting from HSA/FSA eligibility for eligible expenses.