Best Bodyweight HIIT Workouts for Home Fitness

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to boost your fitness without needing any equipment. Bodyweight HIIT workouts are especially popular for home fitness, as they can be done anywhere and are perfect for busy schedules. Here are the best bodyweight HIIT workouts you can do at home, designed to maximize your calorie burn and improve your overall fitness.

1. Jump Squats

• Sets: 4
• Reps: 15
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~100 per session
• Equipment Needed: None

Jump squats are a powerful lower-body exercise that targets your quads, hamstrings, and glutes while also getting your heart rate up.

2. Burpees

• Sets: 4
• Reps: 10
• Duration: 30 seconds work, 30 seconds rest
• Difficulty: Advanced
• Calories Burned: ~150 per session
• Equipment Needed: None

Burpees combine a squat, jump, and push-up, making them one of the most effective full-body exercises in a HIIT workout.

3. Mountain Climbers

• Sets: 4
• Reps: 20 (10 each leg)
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~80 per session
• Equipment Needed: None

Mountain climbers are great for building core strength and improving cardiovascular fitness.

4. High Knees

• Sets: 4
• Reps: 30 (15 each leg)
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Beginner to Intermediate
• Calories Burned: ~90 per session
• Equipment Needed: None

High knees engage your core and legs while providing a serious cardiovascular workout.

5. Plank Jacks

• Sets: 4
• Reps: 15
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~70 per session
• Equipment Needed: None

Plank jacks combine a plank position with jumping jacks, targeting your core and shoulders.

6. Push-up to T-raise

• Sets: 4
• Reps: 10 (5 each side)
• Duration: 30 seconds work, 30 seconds rest
• Difficulty: Advanced
• Calories Burned: ~100 per session
• Equipment Needed: None

This exercise works your chest, shoulders, and core while adding a rotational component for an extra challenge.

7. Skaters

• Sets: 4
• Reps: 20 (10 each side)
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~80 per session
• Equipment Needed: None

Skaters mimic a side-to-side motion that improves balance and agility while providing a solid cardio workout.

8. Lateral Lunges

• Sets: 4
• Reps: 10 (5 each side)
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Beginner to Intermediate
• Calories Burned: ~70 per session
• Equipment Needed: None

Lateral lunges are excellent for targeting your inner and outer thighs while enhancing flexibility.

9. Plank to Push-up

• Sets: 4
• Reps: 10
• Duration: 30 seconds work, 30 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~90 per session
• Equipment Needed: None

This exercise transitions between a plank and a push-up, building upper body strength while engaging your core.

10. Russian Twists

• Sets: 4
• Reps: 15 (each side)
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~60 per session
• Equipment Needed: None

Russian twists are a fantastic way to strengthen your obliques and improve core stability.

Sample Workout Table

| Exercise | Sets | Reps | Duration | |-----------------------|------|-------------|-----------------------| | Jump Squats | 4 | 15 | 30s work, 15s rest | | Burpees | 4 | 10 | 30s work, 30s rest | | Mountain Climbers | 4 | 20 | 30s work, 15s rest | | High Knees | 4 | 30 | 30s work, 15s rest | | Plank Jacks | 4 | 15 | 30s work, 15s rest | | Push-up to T-raise | 4 | 10 | 30s work, 30s rest | | Skaters | 4 | 20 | 30s work, 15s rest | | Lateral Lunges | 4 | 10 | 30s work, 15s rest | | Plank to Push-up | 4 | 10 | 30s work, 30s rest | | Russian Twists | 4 | 15 | 30s work, 15s rest |

These bodyweight HIIT workouts are perfect for anyone looking to enhance their home fitness routine without the need for equipment. Plus, with HipTrain's affordable live 1-on-1 personal training, you can receive tailored workouts that fit your schedule and fitness level. All sessions are certified and eligible for HSA/FSA expenses, making it an excellent investment in your health.