10 Best Bodyweight HIIT Workouts to Do at Home

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to burn calories, build strength, and improve cardiovascular fitness—all from the comfort of your home. With no equipment needed, bodyweight HIIT workouts are perfect for anyone looking to get fit quickly and efficiently. Here are the 10 best bodyweight HIIT workouts you can do at home.

1. The Classic Tabata

Workout Structure:

• Duration: 4 minutes
• Format: 20 seconds work, 10 seconds rest (8 rounds)
• Exercises: Burpees, Push-ups, Squats, Mountain Climbers

| Exercise | Duration | Sets | |------------------|----------|-------| | Burpees | 20 sec | 2 | | Push-ups | 20 sec | 2 | | Squats | 20 sec | 2 | | Mountain Climbers| 20 sec | 2 |

Difficulty Level: Intermediate
Calories Burned: 40-60

2. Full-Body Burn

Workout Structure:

• Duration: 20 minutes
• Format: 40 seconds work, 20 seconds rest
• Exercises: Jump Squats, Plank Jacks, Lunges, High Knees

| Exercise | Duration | Sets | |------------------|----------|-------| | Jump Squats | 40 sec | 4 | | Plank Jacks | 40 sec | 4 | | Lunges | 40 sec | 4 | | High Knees | 40 sec | 4 |

Difficulty Level: Beginner to Intermediate
Calories Burned: 150-200

3. Core Crusher

Workout Structure:

• Duration: 15 minutes
• Format: 30 seconds work, 15 seconds rest
• Exercises: Plank, Russian Twists, Bicycle Crunches, Leg Raises

| Exercise | Duration | Sets | |-------------------|----------|-------| | Plank | 30 sec | 3 | | Russian Twists | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Leg Raises | 30 sec | 3 |

Difficulty Level: Intermediate
Calories Burned: 100-150

4. Cardio Blitz

Workout Structure:

• Duration: 25 minutes
• Format: 30 seconds work, 10 seconds rest
• Exercises: Jumping Jacks, Skaters, Butt Kickers, Star Jumps

| Exercise | Duration | Sets | |------------------|----------|-------| | Jumping Jacks | 30 sec | 5 | | Skaters | 30 sec | 5 | | Butt Kickers | 30 sec | 5 | | Star Jumps | 30 sec | 5 |

Difficulty Level: Intermediate
Calories Burned: 200-300

5. Leg Day HIIT

Workout Structure:

• Duration: 20 minutes
• Format: 40 seconds work, 20 seconds rest
• Exercises: Squat Jumps, Lunges, Calf Raises, Wall Sit

| Exercise | Duration | Sets | |------------------|----------|-------| | Squat Jumps | 40 sec | 4 | | Lunges | 40 sec | 4 | | Calf Raises | 40 sec | 4 | | Wall Sit | 40 sec | 4 |

Difficulty Level: Intermediate
Calories Burned: 150-200

6. Upper Body Power

Workout Structure:

• Duration: 15 minutes
• Format: 30 seconds work, 15 seconds rest
• Exercises: Push-ups, Tricep Dips (on a chair), Plank Shoulder Taps, Dive Bomber Push-ups

| Exercise | Duration | Sets | |-----------------------|----------|-------| | Push-ups | 30 sec | 3 | | Tricep Dips | 30 sec | 3 | | Plank Shoulder Taps | 30 sec | 3 | | Dive Bomber Push-ups | 30 sec | 3 |

Difficulty Level: Intermediate
Calories Burned: 100-150

7. HIIT for Beginners

Workout Structure:

• Duration: 20 minutes
• Format: 30 seconds work, 30 seconds rest
• Exercises: Bodyweight Squats, Incline Push-ups, Glute Bridges, Side Lunges

| Exercise | Duration | Sets | |--------------------|----------|-------| | Bodyweight Squats | 30 sec | 4 | | Incline Push-ups | 30 sec | 4 | | Glute Bridges | 30 sec | 4 | | Side Lunges | 30 sec | 4 |

Difficulty Level: Beginner
Calories Burned: 120-180

8. Power Yoga HIIT

Workout Structure:

• Duration: 30 minutes
• Format: 1 minute work, 30 seconds rest
• Exercises: Sun Salutations, Warrior II, Chair Pose, Plank

| Exercise | Duration | Sets | |-----------------------|----------|-------| | Sun Salutations | 1 min | 3 | | Warrior II | 1 min | 3 | | Chair Pose | 1 min | 3 | | Plank | 1 min | 3 |

Difficulty Level: Intermediate
Calories Burned: 200-250

9. HIIT Ladder Workout

Workout Structure:

• Duration: 20 minutes
• Format: Increase reps each round (1, 2, 3, etc.)
• Exercises: Burpees, Squats, Push-ups

| Exercise | Reps | Sets | |------------------|----------|-------| | Burpees | 1, 2, 3 | 3 | | Squats | 1, 2, 3 | 3 | | Push-ups | 1, 2, 3 | 3 |

Difficulty Level: Advanced
Calories Burned: 300-400

10. Family-Friendly HIIT

Workout Structure:

• Duration: 30 minutes
• Format: 45 seconds work, 15 seconds rest
• Exercises: Animal Walks, Balloon Pop Jumps, Freeze Dance, Partner Claps

| Exercise | Duration | Sets | |--------------------|----------|-------| | Animal Walks | 45 sec | 4 | | Balloon Pop Jumps | 45 sec | 4 | | Freeze Dance | 45 sec | 4 | | Partner Claps | 45 sec | 4 |

Difficulty Level: All Levels
Calories Burned: 100-150

Conclusion

These bodyweight HIIT workouts are not only effective but can also be tailored to fit your schedule and fitness level. If you're looking for personalized guidance, consider HipTrain for affordable live 1-on-1 online personal training. Our certified trainers can help you maximize your workouts while ensuring you stay motivated and on track with your goals. Plus, our services are HSA/FSA approved for eligible expenses!