5 Best Bodyweight HIIT Workouts You Can Do at Home

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get your heart pumping and torch calories, all from the comfort of your home. Bodyweight HIIT workouts are especially appealing since they require no equipment and can fit into any schedule. Here, we present the 5 best bodyweight HIIT workouts you can do at home, designed for all fitness levels and perfect for busy professionals.

1. The Full-Body Blitz

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400 per 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|----------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Push-Ups | 15 | 3 | 30 sec | | High Knees | 30 | 3 | 30 sec | | Squats | 20 | 3 | 30 sec | | Burpees | 10 | 3 | 30 sec |

Tips:

• Maintain proper form during push-ups to avoid strain.
• Keep your core engaged during squats.

2. Core Crusher Circuit

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 250-350 per 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|----------|------|----------| | Plank | 30 sec | 3 | 30 sec | | Bicycle Crunches | 15 | 3 | 30 sec | | Mountain Climbers| 30 | 3 | 30 sec | | Russian Twists | 20 | 3 | 30 sec | | Leg Raises | 15 | 3 | 30 sec |

Tips:

• Focus on controlled movements for maximum effectiveness.
• Breathe steadily to maintain endurance.

3. Lower Body Burnout

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 350-450 per 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|----------|------|----------| | Lunges | 15 each leg| 3 | 30 sec | | Squat Jumps | 15 | 3 | 30 sec | | Glute Bridges | 20 | 3 | 30 sec | | Side Lunges | 15 each side| 3 | 30 sec | | Calf Raises | 20 | 3 | 30 sec |

Tips:

• Ensure your knees don’t go past your toes during lunges.
• Use a wall for balance if needed.

4. Cardio Burst Routine

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400 per 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|----------|------|----------| | Skaters | 30 | 3 | 30 sec | | Tuck Jumps | 10 | 3 | 30 sec | | Butt Kickers | 30 | 3 | 30 sec | | Plank Jacks | 15 | 3 | 30 sec | | Side Shuffles | 30 sec | 3 | 30 sec |

Tips:

• Keep your core tight during plank jacks for stability.
• Focus on speed during skaters for increased intensity.

5. Total Body Tone-Up

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 250-350 per 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|----------|------|----------| | Wall Sit | 30 sec | 3 | 30 sec | | Tricep Dips | 15 | 3 | 30 sec | | Inchworms | 10 | 3 | 30 sec | | Air Squats | 20 | 3 | 30 sec | | Plank Hold | 30 sec | 3 | 30 sec |

Tips:

• Make sure your back is straight during wall sits.
• Perform inchworms slowly to maintain balance.

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These workouts can be seamlessly integrated into your routine and are effective for burning calories and building strength. If you’re looking for personalized guidance, consider HipTrain for affordable live 1-on-1 personal training. Our certified trainers can help you achieve your fitness goals while ensuring you stay motivated and on track. Plus, our sessions are HSA/FSA approved, making them a smart financial choice for your health.