Best Bodyweight HIIT Workouts for At-Home Training

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to boost your fitness levels without the need for a gym. Bodyweight HIIT workouts can be done anywhere, making them ideal for at-home training. Here are the best bodyweight HIIT workouts you can incorporate into your routine:

1. Burpee Blast

Duration: 20 seconds work, 10 seconds rest
Sets: 8 rounds
Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 calories per minute
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Burpees | 8-10 | 20 sec |

2. Mountain Climbers

Duration: 30 seconds work, 15 seconds rest
Sets: 6 rounds
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8-12 calories per minute
Equipment Needed: None

| Exercise | Reps | Duration | |--------------------|------|----------| | Mountain Climbers | 20-30| 30 sec |

3. Jump Squats

Duration: 25 seconds work, 5 seconds rest
Sets: 5 rounds
Difficulty Level: Intermediate
Calories Burned: Approximately 12-16 calories per minute
Equipment Needed: None

| Exercise | Reps | Duration | |---------------|------|----------| | Jump Squats | 10-15| 25 sec |

4. Plank Jacks

Duration: 20 seconds work, 10 seconds rest
Sets: 8 rounds
Difficulty Level: Intermediate
Calories Burned: Approximately 8-10 calories per minute
Equipment Needed: None

| Exercise | Reps | Duration | |--------------|------|----------| | Plank Jacks | 15-20| 20 sec |

5. High Knees

Duration: 30 seconds work, 15 seconds rest
Sets: 6 rounds
Difficulty Level: Beginner
Calories Burned: Approximately 8-12 calories per minute
Equipment Needed: None

| Exercise | Reps | Duration | |-------------|------|----------| | High Knees | 30-40| 30 sec |

6. Push-Up to T-Plank

Duration: 20 seconds work, 10 seconds rest
Sets: 6 rounds
Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 calories per minute
Equipment Needed: None

| Exercise | Reps | Duration | |-----------------------|------|----------| | Push-Up to T-Plank | 5-8 | 20 sec |

7. Skaters

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Difficulty Level: Intermediate
Calories Burned: Approximately 10-14 calories per minute
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Skaters | 12-15| 30 sec |

8. Lateral Lunges

Duration: 25 seconds work, 5 seconds rest
Sets: 5 rounds
Difficulty Level: Intermediate
Calories Burned: Approximately 8-12 calories per minute
Equipment Needed: None

| Exercise | Reps | Duration | |----------------|------|----------| | Lateral Lunges | 8-10 | 25 sec |

9. Bear Crawls

Duration: 20 seconds work, 10 seconds rest
Sets: 6 rounds
Difficulty Level: Intermediate
Calories Burned: Approximately 8-12 calories per minute
Equipment Needed: None

| Exercise | Reps | Duration | |---------------|------|----------| | Bear Crawls | 10-15| 20 sec |

10. Russian Twists

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Difficulty Level: Beginner
Calories Burned: Approximately 7-10 calories per minute
Equipment Needed: None

| Exercise | Reps | Duration | |--------------------|------|----------| | Russian Twists | 15-20| 30 sec |

Why Choose HipTrain for Your HIIT Workouts?

If you're looking for affordable personal training that fits into your busy schedule, consider HipTrain. With live 1-on-1 video personal training sessions tailored to your needs, you can achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Incorporate these bodyweight HIIT workouts into your routine and watch your fitness levels soar!