Best Bodyweight HIIT Workouts for Home Exercisers

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get an efficient workout in a short amount of time, making it perfect for home exercisers. Bodyweight HIIT workouts require no equipment, allowing you to exercise anywhere. Here are the Best Bodyweight HIIT Workouts you can do at home, ideal for all fitness levels!

1. Jumping Jacks & Push-Ups Circuit

| Exercise | Duration | Sets | Difficulty | Calories Burned | |------------------|-----------|-------|------------|------------------| | Jumping Jacks | 30 seconds| 3 | Easy | 8-10 | | Push-Ups | 30 seconds| 3 | Moderate | 10-12 | | Rest | 30 seconds| 3 | | |

Total Time: 12 minutes
Tip: Focus on form during push-ups to maximize effectiveness.

---

2. Burpee Blast

| Exercise | Duration | Sets | Difficulty | Calories Burned | |------------------|-----------|-------|------------|------------------| | Burpees | 45 seconds| 4 | Hard | 12-15 | | Rest | 15 seconds| 4 | | |

Total Time: 12 minutes
Tip: Modify by stepping back instead of jumping if you're a beginner.

---

3. Mountain Climbers & Plank Hold

| Exercise | Duration | Sets | Difficulty | Calories Burned | |------------------|-----------|-------|------------|------------------| | Mountain Climbers| 30 seconds| 4 | Moderate | 8-10 | | Plank Hold | 30 seconds| 4 | Moderate | 5-7 | | Rest | 30 seconds| 4 | | |

Total Time: 12 minutes
Tip: Keep your core tight during the plank to engage your abs fully.

---

4. High Knees & Squat Jumps

| Exercise | Duration | Sets | Difficulty | Calories Burned | |------------------|-----------|-------|------------|------------------| | High Knees | 30 seconds| 4 | Moderate | 10-12 | | Squat Jumps | 30 seconds| 4 | Hard | 12-15 | | Rest | 30 seconds| 4 | | |

Total Time: 12 minutes
Tip: Land softly during squat jumps to protect your knees.

---

5. Tuck Jumps & Side Lunges

| Exercise | Duration | Sets | Difficulty | Calories Burned | |------------------|-----------|-------|------------|------------------| | Tuck Jumps | 30 seconds| 3 | Hard | 12-15 | | Side Lunges | 30 seconds| 3 | Moderate | 8-10 | | Rest | 30 seconds| 3 | | |

Total Time: 12 minutes
Tip: Keep your chest up during side lunges to maintain balance.

---

6. Plank Jacks & Bicycle Crunches

| Exercise | Duration | Sets | Difficulty | Calories Burned | |------------------|-----------|-------|------------|------------------| | Plank Jacks | 30 seconds| 3 | Moderate | 8-10 | | Bicycle Crunches | 30 seconds| 3 | Moderate | 8-10 | | Rest | 30 seconds| 3 | | |

Total Time: 12 minutes
Tip: Ensure your lower back stays pressed into the floor during bicycle crunches.

---

7. Skaters & Flutter Kicks

| Exercise | Duration | Sets | Difficulty | Calories Burned | |------------------|-----------|-------|------------|------------------| | Skaters | 30 seconds| 4 | Moderate | 10-12 | | Flutter Kicks | 30 seconds| 4 | Moderate | 5-7 | | Rest | 30 seconds| 4 | | |

Total Time: 12 minutes
Tip: Keep your core engaged throughout the flutter kicks to stabilize your hips.

---

8. Lateral Shuffle & Bear Crawl

| Exercise | Duration | Sets | Difficulty | Calories Burned | |------------------|-----------|-------|------------|------------------| | Lateral Shuffle | 30 seconds| 4 | Moderate | 8-10 | | Bear Crawl | 30 seconds| 4 | Hard | 10-12 | | Rest | 30 seconds| 4 | | |

Total Time: 12 minutes
Tip: Keep your knees low during bear crawls to maximize engagement of your core.

---

Conclusion

These bodyweight HIIT workouts are perfect for home exercisers looking to stay fit without the need for equipment. Each workout can be adjusted to match your fitness level, making it easy to challenge yourself as you progress.

For those who want personalized guidance in their fitness journey, consider HipTrain. Our certified personal trainers offer live 1-on-1 video sessions at affordable prices, making it a great alternative to traditional gyms. Plus, you can use HSA/FSA funds for eligible expenses!