Best Bodyweight HIIT Workouts for Home

Looking to ramp up your fitness routine without the need for expensive gym memberships or bulky equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are the perfect solution for effective home workout routines. These workouts not only boost your cardiovascular health but also help build muscle, increase endurance, and burn calories efficiently. Updated January 2026, here are the best bodyweight HIIT workouts you can do at home!

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5 rounds
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10-15 calories per minute
• Equipment Needed: None

| Exercise | Reps | |-------------|--------| | Burpees | 10-15 |

2. Mountain Climbers Madness

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 8-12 calories per minute
• Equipment Needed: None

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

3. Squat Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5 rounds
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10-15 calories per minute
• Equipment Needed: None

| Exercise | Reps | |-------------|--------| | Squat Jumps | 10-15 |

4. Push-Up Variations

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 5-10 calories per minute
• Equipment Needed: None

| Exercise | Reps | |-------------------------|--------| | Standard Push-Ups | 8-12 | | Diamond Push-Ups | 5-10 | | Wide Grip Push-Ups | 5-10 |

5. High Knees

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Difficulty Level: Beginner
• Calories Burned: Approximately 8-12 calories per minute
• Equipment Needed: None

| Exercise | Reps | |-------------|--------| | High Knees | 30-50 |

6. Plank to Jumping Jack

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5 rounds
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8-12 calories per minute
• Equipment Needed: None

| Exercise | Reps | |---------------------------|--------| | Plank to Jumping Jack | 10-15 |

7. Tuck Jumps

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Difficulty Level: Advanced
• Calories Burned: Approximately 12-18 calories per minute
• Equipment Needed: None

| Exercise | Reps | |-------------|--------| | Tuck Jumps | 8-12 |

8. Lateral Leg Raises

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Difficulty Level: Beginner
• Calories Burned: Approximately 5-8 calories per minute
• Equipment Needed: None

| Exercise | Reps | |------------------------|--------| | Lateral Leg Raises | 10-15 |

9. Skaters

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10-15 calories per minute
• Equipment Needed: None

| Exercise | Reps | |-------------|--------| | Skaters | 15-20 |

10. Inchworms

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5 rounds
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 5-10 calories per minute
• Equipment Needed: None

| Exercise | Reps | |-------------|--------| | Inchworms | 5-10 |

Conclusion

Incorporating these bodyweight HIIT workouts into your home routine can significantly enhance your fitness journey. With no equipment necessary and the ability to adjust difficulty levels, these workouts are suitable for everyone. For those looking for even more personalized guidance, HipTrain offers affordable 1-on-1 live video personal training sessions with certified trainers, making it easier to stay motivated and achieve your goals.