10 Best Bodyweight HIIT Workouts You Can Do at Home

Are you looking to get fit without the need for expensive gym memberships or elaborate equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve your fitness goals from the comfort of your home. These workouts combine short bursts of intense exercise with periods of rest or lower-intensity exercise, making them highly effective and efficient. Updated December 2025, here are the 10 best bodyweight HIIT workouts you can do at home.

1. Jumping Jacks and Push-Ups

Workout Overview:

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: ~200

| Exercise | Duration/ Reps | Sets | |------------------|----------------|------| | Jumping Jacks | 30 seconds | 4 | | Push-Ups | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

2. Burpee Blast

Workout Overview:

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~250

| Exercise | Duration/ Reps | Sets | |------------------|----------------|------| | Burpees | 30 seconds | 5 | | Rest | 30 seconds | 5 |

Equipment Needed: None

3. High Knees and Mountain Climbers

Workout Overview:

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~300

| Exercise | Duration/ Reps | Sets | |------------------|----------------|------| | High Knees | 30 seconds | 4 | | Mountain Climbers| 30 seconds | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

4. Squat Jumps and Plank Jacks

Workout Overview:

• Duration: 18 minutes
• Difficulty Level: Advanced
• Calories Burned: ~350

| Exercise | Duration/ Reps | Sets | |------------------|----------------|------| | Squat Jumps | 30 seconds | 4 | | Plank Jacks | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

5. Lateral Shuffles and Push-Up Variations

Workout Overview:

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~300

| Exercise | Duration/ Reps | Sets | |------------------|----------------|------| | Lateral Shuffles | 30 seconds | 4 | | Diamond Push-Ups | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

6. Skater Jumps and Tricep Dips

Workout Overview:

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~280

| Exercise | Duration/ Reps | Sets | |------------------|----------------|------| | Skater Jumps | 30 seconds | 4 | | Tricep Dips | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: A sturdy chair or bench for dips

7. Tuck Jumps and Bicycle Crunches

Workout Overview:

• Duration: 15 minutes
• Difficulty Level: Advanced
• Calories Burned: ~300

| Exercise | Duration/ Reps | Sets | |------------------|----------------|------| | Tuck Jumps | 30 seconds | 4 | | Bicycle Crunches | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

8. Plank to Push-Up and Russian Twists

Workout Overview:

• Duration: 20 minutes
• Difficulty Level: Advanced
• Calories Burned: ~320

| Exercise | Duration/ Reps | Sets | |-----------------------|----------------|------| | Plank to Push-Up | 30 seconds | 4 | | Russian Twists | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

9. Agility Ladder Drills (Imaginary)

Workout Overview:

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: ~250

| Exercise | Duration/ Reps | Sets | |-----------------------|----------------|------| | Forward/Backward Runs | 30 seconds | 4 | | Side Shuffles | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None (use imaginary ladder)

10. Core Crusher: Plank Variations

Workout Overview:

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~280

| Exercise | Duration/ Reps | Sets | |-----------------------|----------------|------| | Forearm Plank | 30 seconds | 4 | | Side Plank (each side)| 30 seconds | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

Conclusion

These bodyweight HIIT workouts are not only convenient but also effective for burning calories and building strength at home. If you’re looking for personalized guidance and support on your fitness journey, consider HipTrain. With live 1-on-1 video personal training, affordable pricing, and certified trainers, HipTrain is among the top options for home workouts. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.