Best 10 Bodyweight HIIT Workouts for Quick Home Sessions

Updated January 2026

If you're looking for an efficient way to get fit without the need for a gym, bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic option. These workouts can be done in the comfort of your own home and require no equipment, making them perfect for busy professionals or anyone wanting to squeeze in quick sessions. Here’s a list of the best 10 bodyweight HIIT workouts that will elevate your cardio fitness and help you torch calories.

1. Burpee Blast

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~10 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Set | Exercise | Reps | |-----|--------------|-----------| | 1 | Burpees | 8-12 | | 2 | Rest | 10 sec |

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2. Mountain Climber Madness

Duration: 30 seconds work, 15 seconds rest
Sets: 5
Calories Burned: ~8 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Set | Exercise | Reps | |-----|-------------------|-----------| | 1 | Mountain Climbers | 20-30 | | 2 | Rest | 15 sec |

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3. Jump Squats

Duration: 25 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~12 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Set | Exercise | Reps | |-----|------------|-----------| | 1 | Jump Squats | 10-15 | | 2 | Rest | 15 sec |

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4. Push-Up Power

Duration: 30 seconds work, 30 seconds rest
Sets: 3
Calories Burned: ~8 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Set | Exercise | Reps | |-----|------------|-----------| | 1 | Push-Ups | 8-12 | | 2 | Rest | 30 sec |

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5. High Knees

Duration: 30 seconds work, 15 seconds rest
Sets: 5
Calories Burned: ~10 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Set | Exercise | Reps | |-----|------------|-----------| | 1 | High Knees | 30-40 | | 2 | Rest | 15 sec |

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6. Plank Jacks

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~9 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Set | Exercise | Reps | |-----|---------------|-----------| | 1 | Plank Jacks | 15-20 | | 2 | Rest | 10 sec |

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7. Lunge Jumps

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~12 per minute
Difficulty Level: Advanced
Equipment Needed: None

| Set | Exercise | Reps | |-----|--------------|-----------| | 1 | Lunge Jumps | 10-15 | | 2 | Rest | 15 sec |

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8. Bear Crawls

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~8 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Set | Exercise | Duration | |-----|--------------|------------| | 1 | Bear Crawls | 30 sec | | 2 | Rest | 15 sec |

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9. Tuck Jumps

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~12 per minute
Difficulty Level: Advanced
Equipment Needed: None

| Set | Exercise | Reps | |-----|--------------|-----------| | 1 | Tuck Jumps | 8-12 | | 2 | Rest | 10 sec |

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10. Side-to-Side Hops

Duration: 30 seconds work, 15 seconds rest
Sets: 5
Calories Burned: ~9 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Set | Exercise | Duration | |-----|-------------------|------------| | 1 | Side-to-Side Hops | 30 sec | | 2 | Rest | 15 sec |

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These bodyweight HIIT workouts are designed to maximize your efficiency and effectiveness in a short amount of time. Each workout can be modified to fit your fitness level, and they can all be performed without any equipment.

For those looking for a more personalized approach, consider trying HipTrain. Our certified personal trainers offer live 1-on-1 video personal training sessions that are not only affordable compared to traditional gyms but also HSA/FSA approved for eligible expenses. With flexible scheduling, you can easily fit workouts into your busy lifestyle.