Best Bodyweight HIIT Workouts for Home: 10 Effective Routines

Updated January 2026

In today's fast-paced world, finding time to work out can be challenging, especially for busy professionals. Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic solution, allowing you to get an effective workout without the need for any equipment. Here are the 10 best bodyweight HIIT workouts for home that will help you burn calories, build strength, and improve your endurance—all from the comfort of your living room!

1. The Classic Tabata

• Duration: 4 minutes (20 seconds work, 10 seconds rest)
• Exercises: Squats, Push-ups, Burpees, Mountain Climbers
• Sets: 8 rounds (2 rounds per exercise)
• Calories Burned: Approximately 100-150
• Difficulty Level: Intermediate

| Exercise | Duration (sec) | Sets | |------------------|-----------------|------| | Squats | 20 | 2 | | Push-ups | 20 | 2 | | Burpees | 20 | 2 | | Mountain Climbers| 20 | 2 |

2. Full-Body Blast

• Duration: 20 minutes
• Exercises: High Knees, Plank Jacks, Lunges, Tricep Dips (using a chair)
• Sets: 4 rounds (30 seconds work, 15 seconds rest)
• Calories Burned: Approximately 200-300
• Difficulty Level: Beginner to Intermediate

| Exercise | Duration (sec) | Sets | |------------------|-----------------|------| | High Knees | 30 | 4 | | Plank Jacks | 30 | 4 | | Lunges | 30 | 4 | | Tricep Dips | 30 | 4 |

3. Core Crusher

• Duration: 15 minutes
• Exercises: Bicycle Crunches, Russian Twists, Plank, Side Plank
• Sets: 3 rounds (45 seconds work, 15 seconds rest)
• Calories Burned: Approximately 150-200
• Difficulty Level: Intermediate

| Exercise | Duration (sec) | Sets | |------------------|-----------------|------| | Bicycle Crunches | 45 | 3 | | Russian Twists | 45 | 3 | | Plank | 45 | 3 | | Side Plank | 45 | 3 |

4. Legs on Fire

• Duration: 20 minutes
• Exercises: Squat Jumps, Lateral Lunges, Calf Raises, Glute Bridges
• Sets: 4 rounds (30 seconds work, 15 seconds rest)
• Calories Burned: Approximately 250-350
• Difficulty Level: Intermediate

| Exercise | Duration (sec) | Sets | |------------------|-----------------|------| | Squat Jumps | 30 | 4 | | Lateral Lunges | 30 | 4 | | Calf Raises | 30 | 4 | | Glute Bridges | 30 | 4 |

5. Upper Body Strength

• Duration: 15 minutes
• Exercises: Diamond Push-ups, Pike Push-ups, Plank Shoulder Taps, Wall Walks
• Sets: 3 rounds (45 seconds work, 15 seconds rest)
• Calories Burned: Approximately 150-250
• Difficulty Level: Intermediate to Advanced

| Exercise | Duration (sec) | Sets | |----------------------|-----------------|------| | Diamond Push-ups | 45 | 3 | | Pike Push-ups | 45 | 3 | | Plank Shoulder Taps | 45 | 3 | | Wall Walks | 45 | 3 |

6. Cardio Kick

• Duration: 25 minutes
• Exercises: Jumping Jacks, Butt Kicks, Skaters, Shadow Boxing
• Sets: 5 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approximately 300-400
• Difficulty Level: Beginner

| Exercise | Duration (sec) | Sets | |-------------------|-----------------|------| | Jumping Jacks | 30 | 5 | | Butt Kicks | 30 | 5 | | Skaters | 30 | 5 | | Shadow Boxing | 30 | 5 |

7. HIIT Pyramid

• Duration: 20 minutes
• Exercises: Burpees, Squats, Push-ups, Plank
• Sets: Pyramid format (1 rep, 2 reps, 3 reps...up to 5 reps, then back down)
• Calories Burned: Approximately 250-350
• Difficulty Level: Intermediate to Advanced

| Exercise | Reps | Sets | |------------------|------|------| | Burpees | 1-5 | 1 | | Squats | 1-5 | 1 | | Push-ups | 1-5 | 1 | | Plank | 30 sec | 1 |

8. Quick Burn

• Duration: 10 minutes
• Exercises: Fast Feet, Plank Jacks, High Knees
• Sets: 2 rounds (20 seconds work, 10 seconds rest)
• Calories Burned: Approximately 100-150
• Difficulty Level: Beginner

| Exercise | Duration (sec) | Sets | |------------------|-----------------|------| | Fast Feet | 20 | 2 | | Plank Jacks | 20 | 2 | | High Knees | 20 | 2 |

9. Family Fun HIIT

• Duration: 30 minutes
• Exercises: Animal Walks (Bear Crawl, Crab Walk), Dance Breaks, Family Relay Races
• Sets: 4 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approximately 200-300
• Difficulty Level: All levels

| Exercise | Duration (sec) | Sets | |-------------------|-----------------|------| | Bear Crawl | 30 | 4 | | Crab Walk | 30 | 4 | | Dance Break | 30 | 4 | | Family Relay Race | 30 | 4 |

10. Mindful HIIT

• Duration: 25 minutes
• Exercises: Yoga Flow (Downward Dog, Warrior), Breathing Exercises, Stretching
• Sets: 3 rounds (1 minute work, 30 seconds rest)
• Calories Burned: Approximately 150-200
• Difficulty Level: All levels

| Exercise | Duration (sec) | Sets | |-------------------|-----------------|------| | Downward Dog | 60 | 3 | | Warrior | 60 | 3 | | Breathing | 60 | 3 | | Stretching | 60 | 3 |

Why Choose HipTrain for Your HIIT Workouts?

With the flexibility to schedule workouts around your busy lifestyle, HipTrain offers live 1-on-1 personal training sessions tailored to your needs. Our certified trainers will work with you to ensure you get the most out of your HIIT workouts without the hefty price tag of traditional gyms. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.