Best 15 Bodyweight HIIT Workouts You Can Do at Home

Are you looking to torch calories and build strength without the need for expensive gym memberships or equipment? Look no further! Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for burning fat and improving your fitness levels right from the comfort of your home. Updated January 2026, here are the best 15 bodyweight HIIT workouts you can do at home.

1. Burpee Blast

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 10-15 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: Start in a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, return to the squat, and jump explosively.

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2. Jump Squats

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 8-12 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: Stand with feet shoulder-width apart, lower into a squat, and explode upward, landing softly back into the squat.

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3. Mountain Climbers

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 8-12 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: Start in a plank position, drive your knees toward your chest alternately at a fast pace.

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4. High Knees

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 10-15 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: Run in place while lifting your knees as high as possible, pumping your arms for momentum.

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5. Plank Jacks

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 8-12 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: Start in a plank position and jump your feet out and in, like a jumping jack.

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6. Skaters

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 10-15 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: Leap to the right, landing on your right foot while bringing your left foot behind you, then switch sides.

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7. T-Push-Ups

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: 10-15 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: Perform a push-up, and at the top, rotate your body to one side, extending your arm upward.

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8. Lateral Lunges

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 8-12 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: Step to the side into a lunge, keeping your opposite leg straight, then return to standing.

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9. Spider Planks

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: 10-15 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: In a plank position, bring your right knee to your right elbow, then switch sides.

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10. Box Jumps (Using a Sturdy Surface)

Equipment Needed: Sturdy box or surface
Difficulty Level: Advanced
Calories Burned: 10-15 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: Stand in front of a sturdy surface, jump onto it, and step back down.

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11. Side Plank with Leg Raise

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 8-12 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: From a side plank position, raise your top leg while maintaining form.

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12. Broad Jumps

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 10-15 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: Jump forward as far as you can while landing softly, then repeat.

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13. Bear Crawls

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 8-12 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: Crawl forward on all fours while keeping your knees off the ground.

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14. Russian Twists

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 8-12 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: Sit on the floor, lean back slightly, and twist your torso side to side.

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15. Wall Sit

Equipment Needed: Wall
Difficulty Level: Beginner
Calories Burned: 5-8 per minute

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 30 sec|

Instructions: Slide down a wall until your knees are at a 90-degree angle and hold.

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These bodyweight HIIT workouts can be easily integrated into your weekly routine. With no need for equipment, they are perfect for busy professionals looking for effective home workouts.

For personalized guidance and live 1-on-1 video training, consider HipTrain. With affordable pricing, HSA/FSA eligibility, and certified personal trainers, you can achieve your fitness goals without breaking the bank.