Best Bodyweight HIIT Workouts for All Levels at Home

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get an effective workout at home without the need for expensive equipment. Bodyweight HIIT workouts are especially appealing because they can be tailored to any fitness level, making them accessible for beginners and challenging for advanced athletes. Here are the best bodyweight HIIT workouts you can try at home, perfect for all levels.

1. Jumping Jacks and Push-Ups

• Duration: 20 minutes
• Sets: 4 rounds
• Reps: 30 seconds of jumping jacks, 15 push-ups
• Calories Burned: Approximately 200
• Difficulty Level: Beginner
• Equipment: None

2. High Knees and Squat Jumps

• Duration: 15 minutes
• Sets: 3 rounds
• Reps: 30 seconds of high knees, 15 squat jumps
• Calories Burned: Approximately 180
• Difficulty Level: Intermediate
• Equipment: None

3. Plank Jacks and Mountain Climbers

• Duration: 20 minutes
• Sets: 4 rounds
• Reps: 30 seconds of plank jacks, 30 seconds of mountain climbers
• Calories Burned: Approximately 220
• Difficulty Level: Intermediate
• Equipment: None

4. Burpees and Side Lunges

• Duration: 25 minutes
• Sets: 5 rounds
• Reps: 10 burpees, 12 side lunges (each side)
• Calories Burned: Approximately 250
• Difficulty Level: Advanced
• Equipment: None

5. Skaters and Tricep Dips

• Duration: 20 minutes
• Sets: 4 rounds
• Reps: 30 seconds of skaters, 15 tricep dips
• Calories Burned: Approximately 200
• Difficulty Level: Intermediate
• Equipment: Chair or bench for dips

6. Tuck Jumps and Plank Hold

• Duration: 20 minutes
• Sets: 4 rounds
• Reps: 10 tuck jumps, 30 seconds plank hold
• Calories Burned: Approximately 230
• Difficulty Level: Advanced
• Equipment: None

7. Reverse Lunges and Bicycle Crunches

• Duration: 20 minutes
• Sets: 4 rounds
• Reps: 12 reverse lunges (each leg), 15 bicycle crunches
• Calories Burned: Approximately 180
• Difficulty Level: Beginner
• Equipment: None

8. Star Jumps and Push-Up Variations

• Duration: 25 minutes
• Sets: 5 rounds
• Reps: 10 star jumps, 10 push-up variations (wide, diamond, etc.)
• Calories Burned: Approximately 250
• Difficulty Level: Advanced
• Equipment: None

9. Inchworms and Crab Walks

• Duration: 15 minutes
• Sets: 3 rounds
• Reps: 10 inchworms, 30 seconds crab walks
• Calories Burned: Approximately 150
• Difficulty Level: Intermediate
• Equipment: None

10. Wall Sit and Flutter Kicks

• Duration: 15 minutes
• Sets: 3 rounds
• Reps: 30 seconds wall sit, 30 seconds flutter kicks
• Calories Burned: Approximately 120
• Difficulty Level: Beginner
• Equipment: Wall

Practical Tips for Bodyweight HIIT Workouts

• Warm Up: Always start with a 5-10 minute warm-up to prevent injuries.
• Cool Down: Incorporate stretching after your workout to aid recovery.
• Modify as Needed: Adjust the duration and number of reps based on your fitness level.
• Stay Hydrated: Keep water nearby to stay hydrated throughout your workout.

Bodyweight HIIT workouts provide a comprehensive way to build strength and endurance without breaking the bank on gym fees. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions with certified trainers. Plus, workouts can be scheduled flexibly to fit your busy lifestyle, and sessions are HSA/FSA approved for eligible expenses.