Best Bodyweight HIIT Workouts for Effective Home Training

Are you looking for an effective way to get fit at home without the need for equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice for burning calories, building strength, and improving cardiovascular fitness. Updated December 2025, here are the best bodyweight HIIT workouts that you can easily incorporate into your home training routine.

1. Jumping Jacks and Push-Ups

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200 calories
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |-----------------|------|---------|----------| | Jumping Jacks | 4 | 30 sec | 1 min | | Push-Ups | 4 | 10-15 | 1 min | | Rest | - | - | 30 sec |

Tip: Keep your core tight during push-ups for better form.

2. Burpees and Mountain Climbers

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300 calories
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |---------------------|------|---------|----------| | Burpees | 4 | 10-12 | 1 min | | Mountain Climbers | 4 | 30 sec | 1 min | | Rest | - | - | 30 sec |

Tip: Focus on explosive movements during burpees for maximum impact.

3. High Knees and Plank Jacks

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 250 calories
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |-----------------|------|---------|----------| | High Knees | 4 | 30 sec | 1 min | | Plank Jacks | 4 | 10-15 | 1 min | | Rest | - | - | 30 sec |

Tip: Maintain a steady pace during high knees to keep your heart rate up.

4. Squat Jumps and Side Lunges

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 350 calories
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |-----------------|------|---------|----------| | Squat Jumps | 4 | 10-12 | 1 min | | Side Lunges | 4 | 10-12 (each side) | 1 min | | Rest | - | - | 30 sec |

Tip: Land softly during squat jumps to minimize impact on your joints.

5. Tuck Jumps and Plank Holds

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400 calories
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |-----------------|------|---------|----------| | Tuck Jumps | 4 | 8-10 | 1 min | | Plank Holds | 4 | - | 1 min | | Rest | - | - | 30 sec |

Tip: Focus on your breathing during plank holds to maintain stability.

6. Skaters and Russian Twists

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300 calories
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |---------------------|------|---------|----------| | Skaters | 4 | 10-12 (each side) | 1 min | | Russian Twists | 4 | 10-15 (each side) | 1 min | | Rest | - | - | 30 sec |

Tip: Keep your core engaged during Russian twists for better results.

7. Bear Crawls and Lateral Jumps

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 350 calories
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |-----------------|------|---------|----------| | Bear Crawls | 4 | 30 sec | 1 min | | Lateral Jumps | 4 | 10-12 | 1 min | | Rest | - | - | 30 sec |

Tip: Keep your knees off the ground during bear crawls for added intensity.

8. Star Jumps and Bicycle Crunches

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300 calories
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |---------------------|------|---------|----------| | Star Jumps | 4 | 8-10 | 1 min | | Bicycle Crunches | 4 | 15-20 | 1 min | | Rest | - | - | 30 sec |

Tip: Focus on form during bicycle crunches to maximize core engagement.

9. Flutter Kicks and Wall Sit

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200 calories
Equipment Needed: None

| Exercise | Sets | Reps | Duration | |-----------------|------|---------|----------| | Flutter Kicks | 4 | 30 sec | 1 min | | Wall Sit | 4 | - | 1 min | | Rest | - | - | 30 sec |

Tip: Keep your lower back pressed against the floor during flutter kicks.

10. Cool Down and Stretch

Duration: 10 minutes
Difficulty Level: All Levels
Calories Burned: Varies
Equipment Needed: None

| Exercise | Sets | Duration | |-----------------|------|----------| | Forward Fold | 1 | 1 min | | Child’s Pose | 1 | 1 min | | Seated Twist | 1 | 1 min (each side) | | Cat-Cow Stretch | 1 | 1 min |

Tip: Always cool down after your workouts to prevent injury and improve flexibility.

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With these bodyweight HIIT workouts, you can effectively train at home without any equipment, making it an ideal option for busy professionals. If you're looking for personalized coaching, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, our services are HSA/FSA eligible for your convenience.