Best Bodyweight HIIT Workouts for Efficient Home Training

As we strive for health and fitness in our busy lives, bodyweight HIIT (High-Intensity Interval Training) workouts have emerged as a popular choice for efficient home training. These workouts require no equipment, can be done in short bursts, and are perfect for burning calories and building strength. Updated December 2025, here are the best bodyweight HIIT workouts you can do at home.

1. Jumping Jacks & Push-Ups

• Duration: 30 seconds each
• Sets: 4
• Difficulty Level: Beginner
• Calories Burned: Approximately 200 calories
• Equipment Needed: None

| Exercise | Duration | Reps | |-------------------|----------|-------| | Jumping Jacks | 30 sec | N/A | | Push-Ups | 30 sec | N/A |

Tip: Keep your core tight during push-ups to maximize effectiveness.

2. Burpees & Mountain Climbers

• Duration: 30 seconds each
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250 calories
• Equipment Needed: None

| Exercise | Duration | Reps | |-------------------|----------|-------| | Burpees | 30 sec | N/A | | Mountain Climbers | 30 sec | N/A |

Tip: Focus on explosive movements during burpees for a greater challenge.

3. Squat Jumps & Plank Jacks

• Duration: 30 seconds each
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 230 calories
• Equipment Needed: None

| Exercise | Duration | Reps | |-------------------|----------|-------| | Squat Jumps | 30 sec | N/A | | Plank Jacks | 30 sec | N/A |

Tip: Ensure your knees do not extend past your toes during squat jumps.

4. High Knees & Skaters

• Duration: 30 seconds each
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 240 calories
• Equipment Needed: None

| Exercise | Duration | Reps | |-------------------|----------|-------| | High Knees | 30 sec | N/A | | Skaters | 30 sec | N/A |

Tip: Engage your core during high knees to maintain balance.

5. Lunges & Side Lunges

• Duration: 30 seconds each
• Sets: 4
• Difficulty Level: Beginner
• Calories Burned: Approximately 180 calories
• Equipment Needed: None

| Exercise | Duration | Reps | |-------------------|----------|-------| | Lunges | 30 sec | N/A | | Side Lunges | 30 sec | N/A |

Tip: Keep your chest up and back straight during lunges.

6. Tuck Jumps & Bear Crawls

• Duration: 30 seconds each
• Sets: 4
• Difficulty Level: Advanced
• Calories Burned: Approximately 300 calories
• Equipment Needed: None

| Exercise | Duration | Reps | |-------------------|----------|-------| | Tuck Jumps | 30 sec | N/A | | Bear Crawls | 30 sec | N/A |

Tip: Land softly during tuck jumps to protect your joints.

7. Plank to Push-Up & Side Plank

• Duration: 30 seconds each
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories
• Equipment Needed: None

| Exercise | Duration | Reps | |-------------------|----------|-------| | Plank to Push-Up | 30 sec | N/A | | Side Plank | 30 sec | N/A |

Tip: Keep your body straight during side planks to engage your obliques.

8. Russian Twists & Bicycle Crunches

• Duration: 30 seconds each
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 220 calories
• Equipment Needed: None

| Exercise | Duration | Reps | |-------------------|----------|-------| | Russian Twists | 30 sec | N/A | | Bicycle Crunches | 30 sec | N/A |

Tip: Control your movements to maximize core engagement during these exercises.

9. In-and-Outs & Plank Reach

• Duration: 30 seconds each
• Sets: 4
• Difficulty Level: Advanced
• Calories Burned: Approximately 250 calories
• Equipment Needed: None

| Exercise | Duration | Reps | |-------------------|----------|-------| | In-and-Outs | 30 sec | N/A | | Plank Reach | 30 sec | N/A |

Tip: Focus on maintaining a stable core during plank reach.

10. Cobra Stretch & Child's Pose

• Duration: 30 seconds each
• Sets: 4
• Difficulty Level: All Levels
• Calories Burned: Minimal (active recovery)
• Equipment Needed: None

| Exercise | Duration | Reps | |-------------------|----------|-------| | Cobra Stretch | 30 sec | N/A | | Child's Pose | 30 sec | N/A |

Tip: Use these stretches for recovery between high-intensity sets.

Conclusion

Incorporating these bodyweight HIIT workouts into your home training routine can help you achieve your fitness goals efficiently. With options for all fitness levels and no equipment required, you can easily fit these workouts into your busy schedule.

For personalized guidance, consider HipTrain, which offers affordable live 1-on-1 personal training sessions. Our certified trainers can help you stay motivated and ensure you perform each exercise correctly. Plus, our services are HSA/FSA approved for eligible expenses!