Best 10 Bodyweight HIIT Workouts for Home Fitness

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get fit at home without any expensive equipment. These workouts are not only effective but also time-efficient, making them perfect for busy professionals. Here are the best 10 bodyweight HIIT workouts that you can do at home, along with details on reps, sets, and estimated calories burned.

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 10-15 per minute

| Exercise | Reps | Duration | |----------|------|----------| | Burpees | 10 | 20 sec |

2. Mountain Climbers

Duration: 30 seconds on, 15 seconds off
Sets: 4
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 8-12 per minute

| Exercise | Reps | Duration | |--------------------|------|----------| | Mountain Climbers | 15-20| 30 sec |

3. Jump Squats

Duration: 20 seconds on, 10 seconds off
Sets: 5
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 12-18 per minute

| Exercise | Reps | Duration | |-------------|------|----------| | Jump Squats | 10 | 20 sec |

4. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 4
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 10-14 per minute

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

5. Push-Up to T-Plank

Duration: 30 seconds on, 15 seconds off
Sets: 4
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 8-12 per minute

| Exercise | Reps | Duration | |-------------------------|------|----------| | Push-Up to T-Plank | 5-10 | 30 sec |

6. Lateral Lunges

Duration: 30 seconds on, 15 seconds off
Sets: 4
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 10-15 per minute

| Exercise | Reps | Duration | |----------------|------|----------| | Lateral Lunges | 10 | 30 sec |

7. Plank Jacks

Duration: 20 seconds on, 10 seconds off
Sets: 5
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 10-15 per minute

| Exercise | Reps | Duration | |------------|------|----------| | Plank Jacks| 10-15| 20 sec |

8. Skaters

Duration: 30 seconds on, 15 seconds off
Sets: 4
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 10-14 per minute

| Exercise | Reps | Duration | |----------|------|----------| | Skaters | 15 | 30 sec |

9. Side Plank with Leg Lift

Duration: 30 seconds on each side
Sets: 3
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 8-10 per minute

| Exercise | Reps | Duration | |------------------------------|------|----------| | Side Plank with Leg Lift | 5-10 | 30 sec |

10. Tuck Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 4
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: 12-20 per minute

| Exercise | Reps | Duration | |-------------|------|----------| | Tuck Jumps | 8-10 | 20 sec |

Conclusion

Incorporating these bodyweight HIIT workouts into your home fitness routine can help you stay fit and energized without the need for a gym membership. For those looking for more personalized guidance, consider HipTrain. With live 1-on-1 video personal training sessions that are affordable and HSA/FSA approved, you can receive expert coaching tailored to your fitness goals—all from the comfort of your home.