Best Bodyweight HIIT Workouts for Fast Results at Home

Looking to get fit without the hassle of a gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice for achieving fast results from the comfort of your home. Updated December 2025, we’ve compiled a list of the best bodyweight HIIT workouts that require no equipment, making them perfect for anyone looking to break a sweat quickly and effectively.

1. Burpee Blast

• Duration: 20 minutes
• Sets: 4
• Reps: 10-15 reps per set
• Calories Burned: Approximately 200-300
• Difficulty Level: Intermediate
• Description: Start in a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.

2. Mountain Climbers

• Duration: 15 minutes
• Sets: 3
• Reps: 30 seconds of activity, 15 seconds rest
• Calories Burned: Approximately 150-200
• Difficulty Level: Beginner
• Description: Begin in a plank position and alternate bringing knees towards your chest at a rapid pace.

3. Jump Squats

• Duration: 10 minutes
• Sets: 5
• Reps: 12-15 reps per set
• Calories Burned: Approximately 100-150
• Difficulty Level: Intermediate
• Description: Perform a squat and explode upward, landing softly back into the squat position.

4. Push-Up Variations

• Duration: 12 minutes
• Sets: 4
• Reps: 8-12 reps per set
• Calories Burned: Approximately 120-180
• Difficulty Level: Intermediate
• Description: Alternate between standard push-ups, wide grip, and diamond push-ups to target different muscle groups.

5. High Knees

• Duration: 10 minutes
• Sets: 4
• Reps: 30 seconds of activity, 15 seconds rest
• Calories Burned: Approximately 100-150
• Difficulty Level: Beginner
• Description: Run in place while driving your knees high towards your chest.

6. Lateral Shuffles

• Duration: 10 minutes
• Sets: 5
• Reps: 30 seconds of activity, 30 seconds rest
• Calories Burned: Approximately 150-200
• Difficulty Level: Beginner
• Description: Shuffle side to side in a quick motion, staying low to the ground.

7. Plank Jacks

• Duration: 12 minutes
• Sets: 4
• Reps: 10-15 reps per set
• Calories Burned: Approximately 120-180
• Difficulty Level: Intermediate
• Description: Start in a plank position and jump feet out and in, similar to a jumping jack.

8. Tuck Jumps

• Duration: 10 minutes
• Sets: 4
• Reps: 8-10 reps per set
• Calories Burned: Approximately 150-200
• Difficulty Level: Advanced
• Description: Jump as high as you can, tucking your knees towards your chest.

9. Skaters

• Duration: 10 minutes
• Sets: 5
• Reps: 30 seconds of activity, 15 seconds rest
• Calories Burned: Approximately 100-150
• Difficulty Level: Intermediate
• Description: Leap from side to side, landing on one foot while keeping the other leg behind you.

10. Cooldown and Stretch

• Duration: 5-10 minutes
• Description: Always finish your workout with a cooldown session, focusing on stretching the major muscle groups used.

Quick Summary Table

| Workout | Duration | Sets | Reps | Calories Burned | Difficulty Level | |----------------|----------|------|----------------|------------------|------------------| | Burpee Blast | 20 min | 4 | 10-15 | 200-300 | Intermediate | | Mountain Climbers | 15 min | 3 | 30 sec on, 15 sec off | 150-200 | Beginner | | Jump Squats | 10 min | 5 | 12-15 | 100-150 | Intermediate | | Push-Up Variations | 12 min | 4 | 8-12 | 120-180 | Intermediate | | High Knees | 10 min | 4 | 30 sec on, 15 sec off | 100-150 | Beginner | | Lateral Shuffles | 10 min | 5 | 30 sec on, 30 sec off | 150-200 | Beginner | | Plank Jacks | 12 min | 4 | 10-15 | 120-180 | Intermediate | | Tuck Jumps | 10 min | 4 | 8-10 | 150-200 | Advanced | | Skaters | 10 min | 5 | 30 sec on, 15 sec off | 100-150 | Intermediate | | Cooldown | 5-10 min | - | Stretch | - | All Levels |

Incorporating these bodyweight HIIT workouts into your routine can yield impressive results, improving your strength, endurance, and overall fitness. For those looking for personalized guidance, consider trying HipTrain. Our certified personal trainers offer affordable live 1-on-1 video sessions tailored to your fitness needs. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for busy professionals to stay fit.