Best Bodyweight HIIT Workouts for Home Training

Updated December 2025

High-Intensity Interval Training (HIIT) has become a popular choice for fitness enthusiasts, especially for those who prefer to work out at home. Bodyweight HIIT workouts are particularly effective, as they require no equipment and can be tailored to fit any fitness level. Here are the best bodyweight HIIT workouts you can do at home to boost your strength and endurance.

1. Tabata Bodyweight Workout

Duration: 20 seconds on, 10 seconds off
Sets: 8 rounds (4 minutes total)
Exercises:

• Jump Squats
• Push-Ups
• Burpees
• Mountain Climbers

Calories burned: Approximately 300-400 per hour
Difficulty Level: Intermediate

2. Full-Body Blast

Duration: 30 seconds on, 15 seconds off
Sets: 3 rounds
Exercises:

• High Knees
• Plank Jacks
• Lateral Lunges
• Tricep Dips (using a chair)

Calories burned: Approximately 250-350 per hour
Difficulty Level: Beginner to Intermediate

3. Core Crusher

Duration: 40 seconds on, 20 seconds off
Sets: 4 rounds
Exercises:

• Russian Twists
• Bicycle Crunches
• Plank to Push-Up
• Side Plank (20 seconds each side)

Calories burned: Approximately 200-300 per hour
Difficulty Level: Intermediate

4. Lower Body Burn

Duration: 30 seconds on, 30 seconds off
Sets: 5 rounds
Exercises:

• Squats
• Glute Bridges
• Walking Lunges
• Calf Raises

Calories burned: Approximately 300-400 per hour
Difficulty Level: Beginner

5. Upper Body Strength

Duration: 45 seconds on, 15 seconds off
Sets: 3 rounds
Exercises:

• Push-Ups
• Plank Shoulder Taps
• Pike Push-Ups
• Superman Holds

Calories burned: Approximately 200-300 per hour
Difficulty Level: Intermediate

6. Cardio Kick

Duration: 30 seconds on, 10 seconds off
Sets: 4 rounds
Exercises:

• Jumping Jacks
• Skaters
• Tuck Jumps
• Burpees

Calories burned: Approximately 350-450 per hour
Difficulty Level: Advanced

7. HIIT Ladder Workout

Structure: Increase reps each round
Rounds: 5 rounds
Exercises:

• Round 1: 5 Push-Ups, 5 Squats
• Round 2: 10 Push-Ups, 10 Squats
• Round 3: 15 Push-Ups, 15 Squats
• Continue increasing as comfortable

Calories burned: Approximately 300-400 per hour
Difficulty Level: Intermediate to Advanced

8. Dynamic Duo

Duration: 30 seconds on, 30 seconds off
Sets: 3 rounds
Exercises:

• Burpees
• Plank Jacks
• Side Lunges
• Skater Jumps

Calories burned: Approximately 350-450 per hour
Difficulty Level: Intermediate

9. Plyometric Power

Duration: 20 seconds on, 10 seconds off
Sets: 4 rounds
Exercises:

• Box Jumps (use a sturdy surface)
• Plyo Push-Ups
• Lateral Box Jumps
• Jumping Lunges

Calories burned: Approximately 400-500 per hour
Difficulty Level: Advanced

10. Active Recovery HIIT

Duration: 30 seconds on, 30 seconds off
Sets: 4 rounds
Exercises:

• High Knees
• Bodyweight Squats
• Plank Holds
• Standing Calf Raises

Calories burned: Approximately 200-300 per hour
Difficulty Level: Beginner

Conclusion

Incorporating these bodyweight HIIT workouts into your home training routine can lead to significant fitness improvements. For those looking for personalized guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training. With certified personal trainers and flexible scheduling options, HipTrain is a great choice for busy professionals. Plus, our services are HSA/FSA approved for eligible expenses.