15 Best Bodyweight HIIT Workouts for Home Fitness

Updated January 2026

Bodyweight High-Intensity Interval Training (HIIT) is a fantastic way to get fit at home without the need for expensive equipment or gym memberships. These workouts are not only effective but can also be tailored to fit into any busy schedule. Here are the 15 best bodyweight HIIT workouts you can do right in your living room, making them perfect for home fitness!

1. Jumping Jack Intervals

• Duration: 20 seconds on, 10 seconds rest
• Sets: 8 rounds
• Calories Burned: Approximately 100
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | Jumping Jacks | 20 seconds | 8 rounds |

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2. Burpee Blast

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 150
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | Burpees | 30 seconds | 5 rounds |

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3. High Knees Challenge

• Duration: 25 seconds on, 10 seconds rest
• Sets: 6 rounds
• Calories Burned: Approximately 120
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | High Knees | 25 seconds | 6 rounds |

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4. Mountain Climbers

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 130
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | Mountain Climbers | 30 seconds | 5 rounds |

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5. Squat Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 8 rounds
• Calories Burned: Approximately 110
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | Squat Jumps | 20 seconds | 8 rounds |

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6. Plank to Push-Up

• Duration: 25 seconds on, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 100
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | Plank to Push-Up| 25 seconds | 4 rounds |

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7. Lateral Shuffles

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 120
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | Lateral Shuffles| 30 seconds | 5 rounds |

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8. Tuck Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 6 rounds
• Calories Burned: Approximately 140
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | Tuck Jumps | 20 seconds | 6 rounds |

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9. Side Plank Dips

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds (2 rounds each side)
• Calories Burned: Approximately 90
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | Side Plank Dips | 30 seconds | 4 rounds |

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10. Broad Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 130
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | Broad Jumps | 20 seconds | 5 rounds |

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11. Skaters

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 115
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | Skaters | 30 seconds | 4 rounds |

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12. Russian Twists

• Duration: 20 seconds on, 10 seconds rest
• Sets: 6 rounds
• Calories Burned: Approximately 80
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | Russian Twists | 20 seconds | 6 rounds |

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13. Inchworms

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 90
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | Inchworms | 30 seconds | 4 rounds |

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14. Wall Sit

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 60
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | Wall Sit | 30 seconds | 5 rounds |

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15. Cool Down Stretching

• Duration: 5 minutes
• Sets: 1 round
• Calories Burned: Minimal
• Difficulty Level: All
• Equipment Needed: None

| Exercise | Duration | Reps | |-----------------|-------------|--------| | Stretching | 5 minutes | 1 round |

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Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to improve their fitness from home without breaking the bank. If you want to make the most of your training, consider trying HipTrain. With live 1-on-1 video personal training from certified trainers, you can enjoy affordable sessions that fit your schedule. Plus, our services are HSA/FSA approved for eligible expenses.