Best Bodyweight HIIT Workouts for All Levels

High-Intensity Interval Training (HIIT) is a fantastic way to torch calories and build strength without the need for expensive gym memberships or equipment. Bodyweight HIIT workouts are particularly appealing as they can be done anywhere, making them perfect for home workouts. Here, we present the best bodyweight HIIT workouts for all fitness levels, updated January 2026.

1. Beginner Bodyweight HIIT (20 Minutes)

Workout Overview:

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-200

| Exercise | Reps/Duration | Sets | |------------------------|----------------|-------| | Jumping Jacks | 30 seconds | 3 | | Bodyweight Squats | 10-15 reps | 3 | | Push-Ups (Knee) | 5-10 reps | 3 | | Plank | 20 seconds | 3 | | Rest | 30 seconds | 3 |

Equipment Needed: None

2. Intermediate Bodyweight HIIT (25 Minutes)

Workout Overview:

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350

| Exercise | Reps/Duration | Sets | |---------------------------|----------------|-------| | Burpees | 10 reps | 4 | | Jump Squats | 12 reps | 4 | | Mountain Climbers | 30 seconds | 4 | | Tricep Dips (Chair) | 10-15 reps | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: A sturdy chair or bench

3. Advanced Bodyweight HIIT (30 Minutes)

Workout Overview:

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-500

| Exercise | Reps/Duration | Sets | |---------------------------|----------------|-------| | Plyo Push-Ups | 8-10 reps | 5 | | Tuck Jumps | 10 reps | 5 | | Side Lunges | 12 reps per side | 5 | | Plank Jacks | 30 seconds | 5 | | Rest | 30 seconds | 5 |

Equipment Needed: None

4. Total Body Burn (30 Minutes)

Workout Overview:

• Duration: 30 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 300-400

| Exercise | Reps/Duration | Sets | |---------------------------|----------------|-------| | High Knees | 30 seconds | 4 | | Skaters | 15 reps per side | 4 | | Plank to Push-Up | 10 reps | 4 | | Reverse Lunges | 12 reps per side | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

5. Cardio Core Crush (20 Minutes)

Workout Overview:

• Duration: 20 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 200-300

| Exercise | Reps/Duration | Sets | |---------------------------|----------------|-------| | Russian Twists | 15 reps per side | 3 | | Burpees | 8-10 reps | 3 | | Plank Shoulder Taps | 10 reps per side | 3 | | Bicycle Crunches | 15 reps per side | 3 | | Rest | 30 seconds | 3 |

Equipment Needed: None

6. Quick HIIT Circuit (15 Minutes)

Workout Overview:

• Duration: 15 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 150-250

| Exercise | Reps/Duration | Sets | |---------------------------|----------------|-------| | Jumping Jacks | 30 seconds | 3 | | Bodyweight Squats | 15 reps | 3 | | Push-Ups | 10 reps | 3 | | Rest | 30 seconds | 3 |

Equipment Needed: None

7. Evening Wind Down HIIT (20 Minutes)

Workout Overview:

• Duration: 20 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 200-300

| Exercise | Reps/Duration | Sets | |---------------------------|----------------|-------| | Slow Mountain Climbers | 30 seconds | 4 | | Lateral lunges | 10 reps per side | 4 | | Plank | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

8. Family HIIT Fun (30 Minutes)

Workout Overview:

• Duration: 30 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 250-350

| Exercise | Reps/Duration | Sets | |---------------------------|----------------|-------| | Partner Push-Ups | 5-10 reps | 4 | | Wheelbarrow Walks | 30 seconds | 4 | | Jumping Jacks | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

Conclusion

Bodyweight HIIT workouts are a time-efficient and effective way to enhance your fitness, regardless of your starting point. With options suitable for beginners to advanced athletes, you can tailor your workouts to fit your level and goals.

For those looking to elevate their training experience, consider trying HipTrain for affordable live 1-on-1 personal training. Our certified trainers provide customized workouts tailored to your needs, and our services are HSA/FSA approved for eligible expenses. Enjoy the flexibility of scheduling sessions around your busy lifestyle!