Best Bodyweight HIIT Workouts for Home Sessions

Are you looking for effective home workouts that require no equipment? Bodyweight HIIT workouts are a fantastic way to get your heart rate up, build strength, and burn calories from the comfort of your home. Updated January 2026, we've compiled a list of the best bodyweight HIIT workouts you can do without any equipment. These workouts are perfect for busy professionals or anyone looking to fit in a quick, intense workout at home.

1. Jumping Jacks and Push-Ups

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: ~200

Exercise Table: | Exercise | Duration | Sets | Rest | |------------------|------------|-------|--------| | Jumping Jacks | 30 seconds | 4 | 15 sec | | Push-Ups | 30 seconds | 4 | 15 sec |

2. Burpees and High Knees

• Duration: 15 minutes
• Sets: 5
• Reps: 20 seconds on, 10 seconds rest
• Calories Burned: ~250

Exercise Table: | Exercise | Duration | Sets | Rest | |------------------|------------|-------|--------| | Burpees | 20 seconds | 5 | 10 sec | | High Knees | 20 seconds | 5 | 10 sec |

3. Mountain Climbers and Squat Jumps

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: ~220

Exercise Table: | Exercise | Duration | Sets | Rest | |------------------|------------|-------|--------| | Mountain Climbers| 30 seconds | 4 | 15 sec | | Squat Jumps | 30 seconds | 4 | 15 sec |

4. Lunges and Plank Jacks

• Duration: 18 minutes
• Sets: 4
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: ~210

Exercise Table: | Exercise | Duration | Sets | Rest | |------------------|------------|-------|--------| | Lunges | 30 seconds | 4 | 15 sec | | Plank Jacks | 30 seconds | 4 | 15 sec |

5. Tuck Jumps and Side Lunges

• Duration: 16 minutes
• Sets: 5
• Reps: 20 seconds on, 10 seconds rest
• Calories Burned: ~230

Exercise Table: | Exercise | Duration | Sets | Rest | |------------------|------------|-------|--------| | Tuck Jumps | 20 seconds | 5 | 10 sec | | Side Lunges | 20 seconds | 5 | 10 sec |

6. Bear Crawls and Wall Sits

• Duration: 15 minutes
• Sets: 4
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: ~180

Exercise Table: | Exercise | Duration | Sets | Rest | |------------------|------------|-------|--------| | Bear Crawls | 30 seconds | 4 | 15 sec | | Wall Sits | 30 seconds | 4 | 15 sec |

7. Skaters and Bicycle Crunches

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: ~200

Exercise Table: | Exercise | Duration | Sets | Rest | |-------------------|------------|-------|--------| | Skaters | 30 seconds | 4 | 15 sec | | Bicycle Crunches | 30 seconds | 4 | 15 sec |

8. Inchworms and Russian Twists

• Duration: 18 minutes
• Sets: 4
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: ~190

Exercise Table: | Exercise | Duration | Sets | Rest | |------------------|------------|-------|--------| | Inchworms | 30 seconds | 4 | 15 sec | | Russian Twists | 30 seconds | 4 | 15 sec |

9. Plank to Push-Up and Flutter Kicks

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: ~220

Exercise Table: | Exercise | Duration | Sets | Rest | |------------------|------------|-------|--------| | Plank to Push-Up | 30 seconds | 4 | 15 sec | | Flutter Kicks | 30 seconds | 4 | 15 sec |

10. Shadow Boxing and Cool Down Stretches

• Duration: 15 minutes
• Sets: 3
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: ~150

Exercise Table: | Exercise | Duration | Sets | Rest | |------------------|------------|-------|--------| | Shadow Boxing | 30 seconds | 3 | 15 sec | | Cool Down Stretches| 30 seconds | 3 | - |

These bodyweight HIIT workouts are not only effective for burning calories and building strength, but they also fit perfectly into your busy schedule. For those who want personalized guidance and motivation, consider HipTrain's affordable personal training options. With live 1-on-1 video sessions, certified trainers can tailor workouts to your needs, all while being HSA/FSA approved for eligible expenses.