Best 10 Bodyweight HIIT Workouts for Home

Looking to amp up your fitness routine without the hassle of equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are the perfect solution for home workouts that deliver maximum results in minimal time. Updated January 2026, here are the best 10 bodyweight HIIT workouts you can do at home, no equipment needed!

1. Tabata Blast

Duration: 4 minutes (20 seconds work, 10 seconds rest)
Difficulty Level: Intermediate
Calories Burned: 40-60
Workout Table:

| Exercise | Sets | Duration (work/rest) | |-------------------|------|----------------------| | Jumping Jacks | 1 | 20s / 10s | | Push-Ups | 1 | 20s / 10s | | High Knees | 1 | 20s / 10s | | Burpees | 1 | 20s / 10s |

2. Plyometric Circuit

Duration: 15 minutes
Difficulty Level: Advanced
Calories Burned: 150-200
Workout Table:

| Exercise | Sets | Reps | |---------------------|------|------| | Squat Jumps | 3 | 15 | | Tuck Jumps | 3 | 10 | | Lateral Bounds | 3 | 12 each side | | Mountain Climbers | 3 | 30 seconds |

3. Core Crusher

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 80-120
Workout Table:

| Exercise | Sets | Duration | |---------------------|------|----------| | Plank | 3 | 30s | | Russian Twists | 3 | 30s | | Bicycle Crunches | 3 | 30s | | Flutter Kicks | 3 | 30s |

4. Full-Body Burn

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 200-300
Workout Table:

| Exercise | Sets | Reps | |---------------------|------|------| | Push-Ups | 4 | 10 | | Lunges | 4 | 12 each leg | | Plank to Push-Up | 4 | 8 | | Skaters | 4 | 15 each side |

5. Cardio Core HIIT

Duration: 12 minutes
Difficulty Level: Intermediate
Calories Burned: 100-150
Workout Table:

| Exercise | Sets | Duration | |---------------------|------|----------| | Jump Rope (simulate)| 3 | 1 min | | Plank Jacks | 3 | 30s | | Side Plank (each side) | 3 | 30s | | Burpees | 3 | 10 |

6. Leg Day HIIT

Duration: 15 minutes
Difficulty Level: Advanced
Calories Burned: 150-250
Workout Table:

| Exercise | Sets | Reps | |---------------------|------|------| | Squats | 4 | 15 | | Single-Leg Deadlift | 4 | 10 each leg | | Wall Sit | 4 | 30s | | Calf Raises | 4 | 15 |

7. Upper Body HIIT

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 90-130
Workout Table:

| Exercise | Sets | Reps | |---------------------|------|------| | Incline Push-Ups | 3 | 10 | | Tricep Dips (on chair)| 3 | 10 | | Arm Circles | 3 | 30s | | Superman | 3 | 12 |

8. Quick HIIT Blast

Duration: 8 minutes
Difficulty Level: All Levels
Calories Burned: 60-100
Workout Table:

| Exercise | Sets | Duration | |---------------------|------|----------| | High Knees | 1 | 30s | | Burpees | 1 | 30s | | Jump Squats | 1 | 30s | | Plank | 1 | 30s | | Rest | 1 | 30s | | Repeat | 1 | 2 times |

9. HIIT Ladder

Duration: 18 minutes
Difficulty Level: Intermediate
Calories Burned: 200-250
Workout Table:

| Exercise | Sets | Reps (ladder) | |---------------------|------|---------------| | Jumping Jacks | 1 | 10 | | Push-Ups | 1 | 9 | | Squats | 1 | 8 | | Burpees | 1 | 7 | | Mountain Climbers | 1 | 6 |

10. HIIT Yoga Fusion

Duration: 15 minutes
Difficulty Level: All Levels
Calories Burned: 100-150
Workout Table:

| Exercise | Sets | Duration | |---------------------|------|----------| | Downward Dog to Plank| 3 | 30s | | Warrior II | 3 | 30s per side | | Chair Pose | 3 | 30s | | Child's Pose | 3 | 30s |

These bodyweight HIIT workouts allow you to stay fit from the comfort of your home. If you’re looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training with certified trainers. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.