10 Best Bodyweight HIIT Workouts for Your Living Room

Are you ready to transform your living room into a high-intensity training zone? Bodyweight HIIT (High-Intensity Interval Training) workouts are an effective way to burn calories, build strength, and improve cardiovascular health without needing any equipment. Updated January 2026, here are the 10 best bodyweight HIIT workouts that you can do right in your living room.

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: 150-200

| Exercise | Sets | Reps | |---------------|------|-----------| | Jumping Jacks | 3 | 30 seconds| | Push-Ups | 3 | 10-15 | | Rest | - | 30 seconds|

Equipment Needed: None

2. Burpees & Mountain Climbers

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: 200-300

| Exercise | Sets | Reps | |-------------------|------|-----------| | Burpees | 4 | 10-12 | | Mountain Climbers | 4 | 30 seconds| | Rest | - | 30 seconds|

Equipment Needed: None

3. Squats & High Knees

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: 150-250

| Exercise | Sets | Reps | |---------------|------|-----------| | Bodyweight Squats | 3 | 15-20 | | High Knees | 3 | 30 seconds| | Rest | - | 30 seconds|

Equipment Needed: None

4. Lunges & Plank Jacks

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: 250-350

| Exercise | Sets | Reps | |---------------|------|-----------| | Forward Lunges | 4 | 10-12 per leg | | Plank Jacks | 4 | 15-20 | | Rest | - | 30 seconds|

Equipment Needed: None

5. Tuck Jumps & Bicycle Crunches

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: 200-300

| Exercise | Sets | Reps | |------------------|------|-----------| | Tuck Jumps | 4 | 10-12 | | Bicycle Crunches | 4 | 15-20 | | Rest | - | 30 seconds|

Equipment Needed: None

6. Skaters & Side Plank

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: 200-300

| Exercise | Sets | Reps | |----------------|------|-----------| | Skaters | 4 | 10-12 per side | | Side Plank | 4 | 30 seconds per side | | Rest | - | 30 seconds|

Equipment Needed: None

7. Inchworms & Broad Jumps

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: 300-400

| Exercise | Sets | Reps | |---------------|------|-----------| | Inchworms | 4 | 10-12 | | Broad Jumps | 4 | 8-10 | | Rest | - | 30 seconds|

Equipment Needed: None

8. Wall Sit & Spider Planks

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: 150-200

| Exercise | Sets | Duration/Reps | |----------------|------|---------------| | Wall Sit | 3 | 30-45 seconds | | Spider Planks | 3 | 10-12 per side| | Rest | - | 30 seconds |

Equipment Needed: None

9. Bear Crawl & Jump Squats

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: 200-300

| Exercise | Sets | Reps | |---------------|------|-----------| | Bear Crawl | 4 | 30 seconds| | Jump Squats | 4 | 10-12 | | Rest | - | 30 seconds|

Equipment Needed: None

10. Hip Thrusts & Flutter Kicks

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: 150-200

| Exercise | Sets | Reps | |-----------------|------|-----------| | Hip Thrusts | 3 | 15-20 | | Flutter Kicks | 3 | 30 seconds| | Rest | - | 30 seconds|

Equipment Needed: None

Why Choose HipTrain?

For those looking to enhance their bodyweight HIIT workouts, consider HipTrain's affordable personal training. With live 1-on-1 video sessions, you can receive tailored workouts that fit your schedule as a busy professional. Plus, our certified trainers can guide you through these routines, ensuring proper form and maximizing results. And don’t forget, HipTrain sessions are HSA/FSA approved for eligible expenses.