Best 5 Bodyweight HIIT Workouts for Quick Home Sessions

Looking for effective bodyweight HIIT workouts that you can do from the comfort of your home? These quick sessions are designed to fit into your busy schedule while providing an intense workout that burns calories and builds strength. Updated January 2026, here are the best 5 bodyweight HIIT workouts for quick home sessions.

1. Tabata Blast

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approx. 240-300

| Exercise | Duration | Rest | |-------------------|----------|-------| | Jump Squats | 20 sec | 10 sec| | Push-Ups | 20 sec | 10 sec| | High Knees | 20 sec | 10 sec| | Plank Jacks | 20 sec | 10 sec| | Repeat | 4 rounds | |

Tips:

• Focus on form to maximize effectiveness.
• Keep your core engaged throughout each movement.

2. Full-Body Circuit

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 200-250

| Exercise | Sets | Reps | |-------------------|------|-------| | Bodyweight Squats | 3 | 15 | | Push-Ups | 3 | 10 | | Lunges | 3 | 12 (each leg) | | Plank | 3 | 30 sec| | Burpees | 3 | 8 |

Tips:

• Rest for 30 seconds between sets.
• Modify push-ups by dropping to your knees if needed.

3. Core Crusher

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approx. 150-200

| Exercise | Duration | Rest | |-------------------|----------|-------| | Mountain Climbers | 30 sec | 15 sec| | Russian Twists | 30 sec | 15 sec| | Bicycle Crunches | 30 sec | 15 sec| | Plank to Side Plank| 30 sec | 15 sec| | Repeat | 3 rounds | |

Tips:

• Keep your movements controlled to engage your core effectively.
• Breathe steadily throughout the workout.

4. Speed & Agility

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approx. 300-350

| Exercise | Duration | Rest | |-------------------|----------|-------| | Skaters | 30 sec | 15 sec| | Burpees | 30 sec | 15 sec| | Tuck Jumps | 30 sec | 15 sec| | Lateral Shuffle | 30 sec | 15 sec| | Repeat | 4 rounds | |

Tips:

• Use explosive movements to maximize intensity.
• Ensure you have enough space to move safely.

5. Quick Burn

Duration: 10 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approx. 100-150

| Exercise | Duration | Rest | |-------------------|----------|-------| | Jumping Jacks | 1 min | 15 sec| | Bodyweight Squats | 1 min | 15 sec| | Push-Ups | 1 min | 15 sec| | High Knees | 1 min | 15 sec| | Repeat | 2 rounds | |

Tips:

• Perfect for a quick energy boost.
• Focus on maintaining a steady pace.

Why Choose HipTrain for Your Home Workouts?

For those looking for personalized guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training. Our certified trainers can help you perfect your form and maximize your workout effectiveness. Plus, sessions are HSA/FSA approved for eligible expenses, making it a smart choice for your fitness journey.

Incorporate these bodyweight HIIT workouts into your routine for efficient and effective home training sessions!