Best Bodyweight HIIT Workouts for Home Sessions

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get a full-body workout in a short amount of time, especially when you're working out at home. Bodyweight HIIT workouts are perfect for those who want to maximize their fitness without the need for equipment. Here, we present the Best Bodyweight HIIT Workouts you can do at home that are effective, efficient, and require no special gear.

1. Jumping Jacks and Push-Ups

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~200

| Exercise | Duration/ Reps | Sets | |----------------|---------------------|------| | Jumping Jacks | 30 seconds | 3 | | Push-Ups | 10 reps | 3 | | Rest | 30 seconds | 3 |

Tips:

• Keep your core engaged during push-ups.
• Modify with knee push-ups if needed.

2. Burpees and High Knees

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~300

| Exercise | Duration/ Reps | Sets | |----------------|---------------------|------| | Burpees | 10 reps | 4 | | High Knees | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Tips:

• Ensure a full body extension during burpees for maximum efficiency.

3. Mountain Climbers and Plank Jacks

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~250

| Exercise | Duration/ Reps | Sets | |-------------------|---------------------|------| | Mountain Climbers | 30 seconds | 4 | | Plank Jacks | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Tips:

• Maintain a strong plank position during both exercises to engage your core.

4. Squat Jumps and Lunges

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: ~350

| Exercise | Duration/ Reps | Sets | |------------------|---------------------|------| | Squat Jumps | 10 reps | 5 | | Forward Lunges | 10 reps each leg | 5 | | Rest | 30 seconds | 5 |

Tips:

• Land softly during squat jumps to protect your knees.

5. Tuck-Ups and Side Plank Raises

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~220

| Exercise | Duration/ Reps | Sets | |---------------------|---------------------|------| | Tuck-Ups | 15 reps | 4 | | Side Plank Raises | 10 reps each side | 4 | | Rest | 30 seconds | 4 |

Tips:

• Focus on controlled movements for tuck-ups to maximize core engagement.

6. Skaters and Russian Twists

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~240

| Exercise | Duration/ Reps | Sets | |--------------------|---------------------|------| | Skaters | 30 seconds | 4 | | Russian Twists | 15 reps each side | 4 | | Rest | 30 seconds | 4 |

Tips:

• Keep your core tight during Russian twists for better stability.

7. Bear Crawls and Plank Shoulder Taps

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~270

| Exercise | Duration/ Reps | Sets | |-------------------------|---------------------|------| | Bear Crawls | 30 seconds | 4 | | Plank Shoulder Taps | 10 reps each side | 4 | | Rest | 30 seconds | 4 |

Tips:

• Keep your hips low in bear crawls for effective muscle engagement.

8. Inchworms and Star Jumps

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~300

| Exercise | Duration/ Reps | Sets | |----------------|---------------------|------| | Inchworms | 10 reps | 4 | | Star Jumps | 10 reps | 4 | | Rest | 30 seconds | 4 |

Tips:

• Focus on form during inchworms to maximize flexibility and strength.

9. Lateral Shuffles and Wall Sit

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: ~150

| Exercise | Duration/ Reps | Sets | |------------------|---------------------|------| | Lateral Shuffles | 30 seconds | 4 | | Wall Sit | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Tips:

• Keep your back flat against the wall during the wall sit.

10. Cool Down Stretching

Duration: 10 minutes
Difficulty Level: All
Calories Burned: ~50

| Exercise | Duration | |-------------------------|--------------------| | Hamstring Stretch | 1 minute each leg | | Quad Stretch | 1 minute each leg | | Shoulder Stretch | 1 minute each arm |

Tips:

• Focus on deep breathing to enhance relaxation during stretches.

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For personalized fitness coaching that fits your busy lifestyle, HipTrain offers affordable live 1-on-1 video personal training. With certified trainers who can tailor workouts to your specific needs, you’ll not only receive expert guidance but also enjoy the flexibility of scheduling sessions at your convenience. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.