Best Bodyweight HIIT Workouts for Home Training

High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout efficiency, especially when you’re training at home. With bodyweight HIIT workouts, you can achieve an intense workout without the need for any equipment. In this article, we’ll explore the Best Bodyweight HIIT Workouts for Home Training, ensuring you have plenty of options to keep your fitness routine fresh and engaging.

Updated January 2026

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: Approx. 10 calories/minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Do It:

1. Start in a standing position.
2. Drop into a squat with your hands on the ground.
3. Kick your feet back into a plank position.
4. Perform a push-up (optional).
5. Jump your feet back to your hands and leap into the air.

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2. Jump Squats

• Duration: 30 seconds on, 15 seconds rest
• Sets: 3
• Calories Burned: Approx. 8 calories/minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

How to Do It:

1. Stand with your feet shoulder-width apart.
2. Lower into a squat and explode upwards, jumping as high as possible.
3. Land softly and return to the squat position.

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3. Mountain Climbers

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 10 calories/minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Do It:

1. Begin in a plank position.
2. Drive your knees towards your chest one at a time.
3. Keep your core tight and maintain a steady pace.

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4. High Knees

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 10 calories/minute
• Difficulty Level: Beginner
• Equipment Needed: None

How to Do It:

1. Stand tall and run in place, bringing your knees up towards your chest.
2. Pump your arms to increase intensity.

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5. Plank Jacks

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: Approx. 9 calories/minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Do It:

1. Start in a plank position.
2. Jump your feet out wide and then back together, similar to a jumping jack.

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6. Tuck Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: Approx. 12 calories/minute
• Difficulty Level: Advanced
• Equipment Needed: None

How to Do It:

1. Stand with your feet shoulder-width apart.
2. Jump up, bringing your knees towards your chest.
3. Land softly and repeat.

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7. Skaters

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 9 calories/minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Do It:

1. Start on one foot and leap sideways to the other foot.
2. Swing your arms for momentum and balance.

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8. Russian Twists

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 7 calories/minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

How to Do It:

1. Sit on the ground with your knees bent.
2. Lean back slightly and lift your feet off the ground.
3. Twist your torso to touch the ground beside you, alternating sides.

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9. Lateral Lunges

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 8 calories/minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

How to Do It:

1. Stand tall and step out to one side, bending that knee while keeping the other leg straight.
2. Push back to the starting position and switch sides.

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10. Plank to Push-Up

• Duration: 30 seconds on, 15 seconds rest
• Sets: 3
• Calories Burned: Approx. 10 calories/minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Do It:

1. Start in a plank position.
2. Lower one arm at a time into a push-up position, then return to plank.

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Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to improve their fitness level without the need for a gym or expensive equipment. The beauty of these exercises lies in their versatility; you can adjust the intensity and duration to fit your fitness level.

If you’re looking for personalized guidance, consider HipTrain's affordable 1-on-1 live personal training. Our certified trainers can tailor workouts specifically to your needs, making it easier to stay motivated and achieve your goals. Plus, our services are HSA/FSA approved, making fitness more accessible.