Best 10 Bodyweight HIIT Workouts for Home

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout time, especially when you're exercising at home. Bodyweight HIIT workouts are not only effective but also require no equipment, making them accessible for everyone. Here’s a list of the best 10 bodyweight HIIT workouts you can do at home to boost your fitness routine.

1. Burpee Blast

Duration: 20 seconds of work, 10 seconds of rest
Sets: 4
Calories Burned: ~8 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | |----------|------| | Burpees | 8-10 |

How to Do It:

1. Start standing, drop into a squat, place hands on the ground.
2. Kick your feet back into a plank position.
3. Perform a push-up, return to squat, and jump up.

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2. Jumping Jack Intervals

Duration: 30 seconds of work, 15 seconds of rest
Sets: 5
Calories Burned: ~5 calories per minute
Difficulty Level: Easy

| Exercise | Reps | |----------|------| | Jumping Jacks | 15-20 |

How to Do It:

Jump your feet out while raising your arms overhead, then return to the start position.

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3. Mountain Climbers Madness

Duration: 30 seconds of work, 15 seconds of rest
Sets: 4
Calories Burned: ~10 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | |----------|------| | Mountain Climbers | 20-30 |

How to Do It:

From a plank position, bring one knee towards your chest, alternating legs quickly.

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4. High Knees

Duration: 30 seconds of work, 15 seconds of rest
Sets: 5
Calories Burned: ~8 calories per minute
Difficulty Level: Easy

| Exercise | Reps | |----------|------| | High Knees | 20-30 |

How to Do It:

Run in place, driving your knees up towards your chest.

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5. Plank Jacks

Duration: 30 seconds of work, 15 seconds of rest
Sets: 4
Calories Burned: ~9 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | |----------|------| | Plank Jacks | 10-15 |

How to Do It:

In a plank position, jump your feet out and back in, similar to a jumping jack.

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6. Squat Jumps

Duration: 20 seconds of work, 10 seconds of rest
Sets: 5
Calories Burned: ~7 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | |----------|------| | Squat Jumps | 10-15 |

How to Do It:

Start in a squat and explode upward, landing softly back into a squat.

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7. Tuck-Ups

Duration: 30 seconds of work, 15 seconds of rest
Sets: 4
Calories Burned: ~8 calories per minute
Difficulty Level: Advanced

| Exercise | Reps | |----------|------| | Tuck-Ups | 10-15 |

How to Do It:

Sit on the ground, lean back slightly, and pull your knees to your chest, then extend.

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8. Lateral Shuffles

Duration: 30 seconds of work, 15 seconds of rest
Sets: 5
Calories Burned: ~6 calories per minute
Difficulty Level: Easy

| Exercise | Reps | |----------|------| | Lateral Shuffles | 10-15 |

How to Do It:

Shuffle side to side, staying low and engaging your core.

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9. Skaters

Duration: 30 seconds of work, 15 seconds of rest
Sets: 4
Calories Burned: ~8 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | |----------|------| | Skaters | 10-15 |

How to Do It:

Leap to one side, landing on one foot, then leap back to the other side.

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10. Plank to Push-Up

Duration: 30 seconds of work, 15 seconds of rest
Sets: 4
Calories Burned: ~9 calories per minute
Difficulty Level: Advanced

| Exercise | Reps | |----------|------| | Plank to Push-Up | 5-10 |

How to Do It:

Start in a plank position, move into a push-up position, and then return to plank.

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Conclusion

Incorporating these bodyweight HIIT workouts into your routine can help you achieve your fitness goals from the comfort of your home. For personalized guidance and support, consider HipTrain, which offers live 1-on-1 personal training sessions that are affordable and flexible to fit your busy schedule. Plus, you can use HSA/FSA funds for eligible expenses!