10 Best Bodyweight HIIT Workouts to Do at Home

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout in a short amount of time, and what's better? You can do it all from the comfort of your home using just your body weight. Here are the 10 best bodyweight HIIT workouts that require no equipment, making them perfect for anyone looking to get fit without the hassle of a gym.

1. Burpee Blast

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~8-10 calories per minute

| Exercise | Reps | Duration | |-------------|------------|----------| | Burpees | 8-12 | 20 sec | | Rest | - | 10 sec |

How to Do It: Start in a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.

2. Mountain Climbers

Duration: 30 seconds work, 15 seconds rest
Sets: 5
Difficulty Level: Beginner to Intermediate
Calories Burned: ~8-12 calories per minute

| Exercise | Reps | Duration | |--------------------|------------|----------| | Mountain Climbers | 15-20 (each leg) | 30 sec | | Rest | - | 15 sec |

How to Do It: Start in a plank position, drive knees to your chest alternately at a fast pace.

3. Jump Squats

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~10-15 calories per minute

| Exercise | Reps | Duration | |-------------|------------|----------| | Jump Squats | 10-15 | 20 sec | | Rest | - | 10 sec |

How to Do It: From a squat, jump explosively and land softly back into the squat position.

4. High Knees

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Difficulty Level: Beginner to Intermediate
Calories Burned: ~10-15 calories per minute

| Exercise | Reps | Duration | |-------------|------------|----------| | High Knees | 20-30 (each leg) | 30 sec | | Rest | - | 15 sec |

How to Do It: Run in place while bringing your knees as high as possible.

5. Plank Jacks

Duration: 30 seconds work, 15 seconds rest
Sets: 5
Difficulty Level: Intermediate
Calories Burned: ~8-12 calories per minute

| Exercise | Reps | Duration | |-------------|--------------|----------| | Plank Jacks | 15-20 | 30 sec | | Rest | - | 15 sec |

How to Do It: In a plank position, jump your feet out and in, similar to a jumping jack.

6. Tuck Jumps

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Difficulty Level: Advanced
Calories Burned: ~12-15 calories per minute

| Exercise | Reps | Duration | |-------------|------------|----------| | Tuck Jumps | 8-12 | 20 sec | | Rest | - | 10 sec |

How to Do It: Jump up while tucking your knees towards your chest.

7. Skater Jumps

Duration: 30 seconds work, 15 seconds rest
Sets: 5
Difficulty Level: Intermediate
Calories Burned: ~10-15 calories per minute

| Exercise | Reps | Duration | |----------------|------------|----------| | Skater Jumps | 10-15 (each side) | 30 sec | | Rest | - | 15 sec |

How to Do It: Jump from side to side, landing on one foot, mimicking a speed skater’s motion.

8. Push-Up to T-Plank

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~8-10 calories per minute

| Exercise | Reps | Duration | |----------------------|------------|----------| | Push-Up to T-Plank | 6-10 | 30 sec | | Rest | - | 15 sec |

How to Do It: Perform a push-up, then rotate into a side plank, alternating sides.

9. Lateral Lunges

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Difficulty Level: Beginner to Intermediate
Calories Burned: ~8-10 calories per minute

| Exercise | Reps | Duration | |-----------------|------------|----------| | Lateral Lunges | 10-15 (each side) | 30 sec | | Rest | - | 15 sec |

How to Do It: Step to the side into a lunge, alternating legs.

10. Plank to Push-Up

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~8-12 calories per minute

| Exercise | Reps | Duration | |--------------------|------------|----------| | Plank to Push-Up | 6-10 | 30 sec | | Rest | - | 15 sec |

How to Do It: Start in a plank, lower to your forearms, then push back up to your hands.

Conclusion

These 10 bodyweight HIIT workouts are not only effective but also convenient for anyone looking to stay fit at home. Each workout can be adjusted to your fitness level and can burn a significant number of calories in a short amount of time.

For those who want personalized guidance and motivation, consider trying HipTrain, which offers affordable live 1-on-1 video personal training with certified trainers. Plus, it’s HSA/FSA approved for eligible expenses, making it easier to invest in your health without breaking the bank.