Best 10 Bodyweight HIIT Workouts You Can Do at Home

Looking to boost your fitness routine without the need for a gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to improve your strength, endurance, and cardiovascular health—all from the comfort of your home. Updated January 2026, we've compiled the best 10 bodyweight HIIT workouts that require no equipment and can fit into any schedule.

1. Jumping Jacks and Push-Ups

Workout Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~150

| Exercise | Reps | Sets | |------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 10 | 3 | | Rest | 30s | - |

Tip: Keep your core engaged during push-ups for better stability.

2. Burpees and High Knees

Workout Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~200

| Exercise | Reps | Sets | |------------------|------|------| | Burpees | 12 | 3 | | High Knees | 30s | 3 | | Rest | 30s | - |

Tip: Land softly on your feet during high knees to reduce impact.

3. Mountain Climbers and Squat Jumps

Workout Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~220

| Exercise | Reps | Sets | |------------------|------|------| | Mountain Climbers| 20 | 4 | | Squat Jumps | 15 | 4 | | Rest | 30s | - |

Tip: Keep your hips down during mountain climbers for maximum effectiveness.

4. Plank Jacks and Lunges

Workout Duration: 18 minutes
Difficulty Level: Intermediate
Calories Burned: ~180

| Exercise | Reps | Sets | |------------------|------|------| | Plank Jacks | 15 | 3 | | Alternating Lunges| 12 per leg | 3 | | Rest | 30s | - |

Tip: Maintain a straight line from head to heels during plank jacks.

5. Tuck Jumps and Bear Crawls

Workout Duration: 15 minutes
Difficulty Level: Advanced
Calories Burned: ~250

| Exercise | Reps | Sets | |------------------|------|------| | Tuck Jumps | 10 | 4 | | Bear Crawls | 30s | 4 | | Rest | 30s | - |

Tip: Land softly and use your arms for balance during tuck jumps.

6. Side Lunges and Plank to Push-Up

Workout Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~200

| Exercise | Reps | Sets | |---------------------------|------|------| | Side Lunges | 12 per side | 3 | | Plank to Push-Up | 10 | 3 | | Rest | 30s | - |

Tip: Keep your knee aligned with your ankle during side lunges.

7. Skaters and Russian Twists

Workout Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: ~160

| Exercise | Reps | Sets | |---------------------------|------|------| | Skaters | 20 | 3 | | Russian Twists | 15 per side | 3 | | Rest | 30s | - |

Tip: Focus on your balance during skaters for a more effective workout.

8. Inchworms and Wall Sit

Workout Duration: 18 minutes
Difficulty Level: Beginner
Calories Burned: ~140

| Exercise | Reps | Sets | |---------------------------|------|------| | Inchworms | 10 | 3 | | Wall Sit | 30s | 3 | | Rest | 30s | - |

Tip: Keep your back straight during inchworms for proper form.

9. Lateral Shuffles and Plank Holds

Workout Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~180

| Exercise | Reps | Sets | |---------------------------|------|------| | Lateral Shuffles | 30s | 4 | | Plank Holds | 30s | 4 | | Rest | 30s | - |

Tip: Stay low during lateral shuffles for better agility.

10. Box Jumps and Tricep Dips

Workout Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~250

| Exercise | Reps | Sets | |---------------------------|------|------| | Box Jumps (use a sturdy chair) | 10 | 4 | | Tricep Dips (on a chair) | 12 | 4 | | Rest | 30s | - |

Tip: Focus on your landing and use a sturdy surface for box jumps.

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These bodyweight HIIT workouts are perfect for busy professionals looking to stay fit at home. With no equipment needed and flexibility in scheduling, you can easily integrate them into your routine. Plus, consider affordable personal training options through HipTrain, where you can receive live 1-on-1 training sessions tailored to your fitness goals. Our certified trainers are here to help you stay motivated and accountable.