10 Best Bodyweight HIIT Workouts You Can Do at Home

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit without the need for any equipment. Perfect for busy schedules, these workouts can be done in the comfort of your home, making them accessible for everyone. Here are the 10 best bodyweight HIIT workouts you can do at home in 2025.

1. Jumping Jack Intervals

Duration: 20 seconds on, 10 seconds rest
Sets: 4
Calories Burned: ~8 calories per minute
Difficulty Level: Beginner

| Exercise | Duration | Rest | |-------------------|----------|--------| | Jumping Jacks | 20 sec | 10 sec | | Repeat | 4 sets | |

2. High Knees

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

| Exercise | Duration | Rest | |-------------------|----------|--------| | High Knees | 30 sec | 15 sec | | Repeat | 5 sets | |

3. Burpees

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

| Exercise | Duration | Rest | |-------------------|----------|--------| | Burpees | 20 sec | 10 sec | | Repeat | 4 sets | |

4. Mountain Climbers

Duration: 30 seconds on, 15 seconds rest
Sets: 5
Calories Burned: ~9 calories per minute
Difficulty Level: Intermediate

| Exercise | Duration | Rest | |-------------------|----------|--------| | Mountain Climbers | 30 sec | 15 sec | | Repeat | 5 sets | |

5. Squat Jumps

Duration: 20 seconds on, 10 seconds rest
Sets: 4
Calories Burned: ~11 calories per minute
Difficulty Level: Advanced

| Exercise | Duration | Rest | |-------------------|----------|--------| | Squat Jumps | 20 sec | 10 sec | | Repeat | 4 sets | |

6. Plank Jacks

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

| Exercise | Duration | Rest | |-------------------|----------|--------| | Plank Jacks | 30 sec | 15 sec | | Repeat | 5 sets | |

7. Lateral Shuffles

Duration: 20 seconds on, 10 seconds rest
Sets: 4
Calories Burned: ~7 calories per minute
Difficulty Level: Beginner

| Exercise | Duration | Rest | |-------------------|----------|--------| | Lateral Shuffles | 20 sec | 10 sec | | Repeat | 4 sets | |

8. Tuck Jumps

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

| Exercise | Duration | Rest | |-------------------|----------|--------| | Tuck Jumps | 20 sec | 10 sec | | Repeat | 4 sets | |

9. Skaters

Duration: 30 seconds on, 15 seconds rest
Sets: 5
Calories Burned: ~9 calories per minute
Difficulty Level: Intermediate

| Exercise | Duration | Rest | |-------------------|----------|--------| | Skaters | 30 sec | 15 sec | | Repeat | 5 sets | |

10. Plank to Push-Up

Duration: 30 seconds on, 15 seconds rest
Sets: 5
Calories Burned: ~10 calories per minute
Difficulty Level: Advanced

| Exercise | Duration | Rest | |-------------------|----------|--------| | Plank to Push-Up | 30 sec | 15 sec | | Repeat | 5 sets | |

Why Choose HipTrain for Your HIIT Workouts?

With the growing popularity of home workouts, having the guidance of a certified personal trainer can make a significant difference. HipTrain offers affordable 1-on-1 live personal training sessions that are perfect for anyone looking to enhance their fitness journey without breaking the bank. Our trainers can customize your HIIT routines, ensuring you get the most out of your workouts.

HipTrain is also HSA/FSA approved, making it easier for you to invest in your health. With flexible scheduling options, you can easily fit your training sessions into your busy lifestyle.

Incorporate these bodyweight HIIT workouts into your routine and watch your fitness levels soar!