Best 7 Bodyweight HIIT Workouts for Fast Home Fitness Results

Are you looking to get fit fast without the need for expensive equipment or a gym membership? Bodyweight HIIT (High-Intensity Interval Training) is an effective way to torch calories, build strength, and improve cardiovascular fitness—all from the comfort of your home. Here are the Best 7 Bodyweight HIIT Workouts that require no equipment and promise fast fitness results. Updated January 2026.

1. Jumping Jacks & Burpees Combo

Workout Details:

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300 calories

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

Instructions:

1. Start with jumping jacks to warm up.
2. Transition to burpees for a full-body workout.
3. Repeat for 20 minutes, taking 30 seconds to rest between sets.

2. High Knees & Mountain Climbers

Workout Details:

• Duration: 15 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 250 calories

| Exercise | Duration | Sets | |----------------------|----------|------| | High Knees | 30s | 3 | | Mountain Climbers | 30s | 3 | | Rest | 30s | - |

Instructions:

1. Perform high knees to raise your heart rate.
2. Follow with mountain climbers for core engagement.
3. Repeat the circuit for 15 minutes.

3. Squat Jumps & Plank Jacks

Workout Details:

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 280 calories

| Exercise | Reps | Sets | |------------------|------|------| | Squat Jumps | 15 | 4 | | Plank Jacks | 15 | 4 | | Rest | 30s | - |

Instructions:

1. Start with squat jumps to build lower body strength.
2. Transition into plank jacks to engage your core.
3. Complete the circuit for 20 minutes.

4. Push-Ups & Tuck Jumps

Workout Details:

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 350 calories

| Exercise | Reps | Sets | |------------------|------|------| | Push-Ups | 10 | 4 | | Tuck Jumps | 12 | 4 | | Rest | 30s | - |

Instructions:

1. Start with push-ups for upper body strength.
2. Follow with tuck jumps for explosive power.
3. Repeat for 25 minutes.

5. Lunges & Side Shuffles

Workout Details:

• Duration: 20 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 240 calories

| Exercise | Reps | Sets | |------------------|------|------| | Forward Lunges | 12 | 3 | | Side Shuffles | 30s | 3 | | Rest | 30s | - |

Instructions:

1. Perform forward lunges to strengthen your legs.
2. Transition into side shuffles for lateral movement.
3. Complete the circuit for 20 minutes.

6. Plank to Push-Up & Skaters

Workout Details:

• Duration: 20 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 320 calories

| Exercise | Reps | Sets | |------------------------|------|------| | Plank to Push-Up | 10 | 4 | | Skaters | 15 | 4 | | Rest | 30s | - |

Instructions:

1. Start with plank to push-ups for upper body and core strength.
2. Follow with skaters for agility and coordination.
3. Repeat for 20 minutes.

7. Core Circuit: Bicycle Crunches & Russian Twists

Workout Details:

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 200 calories

| Exercise | Duration | Sets | |------------------------|----------|------| | Bicycle Crunches | 30s | 3 | | Russian Twists | 30s | 3 | | Rest | 30s | - |

Instructions:

1. Start with bicycle crunches to target your abs.
2. Follow with Russian twists for oblique engagement.
3. Complete the circuit for 15 minutes.

Why Choose HipTrain?

These HIIT workouts are perfect for busy professionals looking for quick and effective fitness solutions at home. Consider enhancing your routine with HipTrain's affordable personal training. Our certified trainers offer live 1-on-1 video sessions, ensuring you receive personalized guidance without the hefty price tag of traditional gyms. Plus, our services are HSA/FSA approved, making fitness more accessible!