Best Bodyweight HIIT Workouts for Home Fitness

Updated December 2025

High-Intensity Interval Training (HIIT) is an excellent way to get a full-body workout in a short amount of time, making it perfect for busy professionals looking to stay fit at home. Bodyweight HIIT workouts require no equipment and can be done in your living room, making them a practical choice for anyone. Here are the Best Bodyweight HIIT Workouts for Home Fitness that you can incorporate into your routine today.

1. Burpee Blast

• Description: Full-body exercise that combines a squat, push-up, and jump.
• Sets: 4
• Duration: 30 seconds on, 15 seconds off
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Intermediate

| Exercise | Sets | Duration | |----------------|------|---------------| | Burpees | 4 | 30 sec on / 15 sec off |

2. Mountain Climbers

• Description: Core-strengthening exercise that also boosts your heart rate.
• Sets: 3
• Duration: 40 seconds on, 20 seconds off
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Beginner to Intermediate

| Exercise | Sets | Duration | |-------------------|------|---------------| | Mountain Climbers | 3 | 40 sec on / 20 sec off |

3. Jump Squats

• Description: A powerful lower-body workout that builds strength and endurance.
• Sets: 5
• Duration: 30 seconds on, 30 seconds off
• Calories Burned: Approximately 12-18 per minute
• Difficulty Level: Intermediate

| Exercise | Sets | Duration | |--------------|------|---------------| | Jump Squats | 5 | 30 sec on / 30 sec off |

4. Push-Up to T-Plank

• Description: A combination of push-ups and a plank rotation for upper body and core strength.
• Sets: 4
• Duration: 30 seconds on, 15 seconds off
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Intermediate

| Exercise | Sets | Duration | |---------------------|------|---------------| | Push-Up to T-Plank | 4 | 30 sec on / 15 sec off |

5. High Knees

• Description: A cardio workout that engages the core and legs.
• Sets: 4
• Duration: 40 seconds on, 20 seconds off
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Beginner

| Exercise | Sets | Duration | |--------------|------|---------------| | High Knees | 4 | 40 sec on / 20 sec off |

6. Plank Jacks

• Description: A dynamic plank variation that increases core stability and cardiovascular fitness.
• Sets: 3
• Duration: 30 seconds on, 30 seconds off
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Intermediate

| Exercise | Sets | Duration | |--------------|------|---------------| | Plank Jacks | 3 | 30 sec on / 30 sec off |

7. Lateral Lunges

• Description: Strengthens the lower body while improving flexibility.
• Sets: 4
• Duration: 30 seconds on, 30 seconds off
• Calories Burned: Approximately 10-14 per minute
• Difficulty Level: Intermediate

| Exercise | Sets | Duration | |------------------|------|---------------| | Lateral Lunges | 4 | 30 sec on / 30 sec off |

8. Star Jumps

• Description: A fun, explosive move that works the entire body.
• Sets: 4
• Duration: 30 seconds on, 30 seconds off
• Calories Burned: Approximately 12-16 per minute
• Difficulty Level: Intermediate

| Exercise | Sets | Duration | |--------------|------|---------------| | Star Jumps | 4 | 30 sec on / 30 sec off |

9. Skaters

• Description: A lateral movement that improves agility and works the legs and core.
• Sets: 3
• Duration: 30 seconds on, 15 seconds off
• Calories Burned: Approximately 10-14 per minute
• Difficulty Level: Beginner to Intermediate

| Exercise | Sets | Duration | |--------------|------|---------------| | Skaters | 3 | 30 sec on / 15 sec off |

10. Cool Down Stretch

• Description: Essential for recovery, focus on stretching major muscle groups.
• Duration: 5-10 minutes
• Difficulty Level: All levels

| Exercise | Duration | |---------------|---------------| | Stretching | 5-10 minutes |

Conclusion

Incorporating these bodyweight HIIT workouts into your home fitness routine can help you achieve your fitness goals without breaking the bank. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training with certified trainers. Plus, it’s HSA/FSA approved for eligible expenses, making it even more accessible.