Best Bodyweight HIIT Workouts for Home Use 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get an intense workout in a short amount of time, especially when done with bodyweight exercises. These workouts require no equipment, making them perfect for home use. Here are the best bodyweight HIIT workouts to help you burn calories and build strength without stepping foot in a gym.

1. Jumping Jacks and Push-Ups

• Duration: 20 seconds each
• Sets: 4
• Rest: 10 seconds between exercises, 30 seconds between sets
• Calories Burned: ~8-10 calories per minute
• Difficulty Level: Beginner

| Exercise | Duration | Sets | Rest | |-------------------|------------|------|-------| | Jumping Jacks | 20 seconds | 4 | 10 sec| | Push-Ups | 20 seconds | 4 | 10 sec|

2. Burpees and Mountain Climbers

• Duration: 30 seconds each
• Sets: 4
• Rest: 15 seconds between exercises, 45 seconds between sets
• Calories Burned: ~12-15 calories per minute
• Difficulty Level: Intermediate

| Exercise | Duration | Sets | Rest | |-----------------------|------------|------|-------| | Burpees | 30 seconds | 4 | 15 sec| | Mountain Climbers | 30 seconds | 4 | 15 sec|

3. Squat Jumps and Plank Jacks

• Duration: 25 seconds each
• Sets: 5
• Rest: 10 seconds between exercises, 30 seconds between sets
• Calories Burned: ~10-12 calories per minute
• Difficulty Level: Intermediate

| Exercise | Duration | Sets | Rest | |-------------------|------------|------|-------| | Squat Jumps | 25 seconds | 5 | 10 sec| | Plank Jacks | 25 seconds | 5 | 10 sec|

4. Lunges and High Knees

• Duration: 30 seconds each
• Sets: 4
• Rest: 15 seconds between exercises, 30 seconds between sets
• Calories Burned: ~9-11 calories per minute
• Difficulty Level: Beginner to Intermediate

| Exercise | Duration | Sets | Rest | |-------------------|------------|------|-------| | Lunges | 30 seconds | 4 | 15 sec| | High Knees | 30 seconds | 4 | 15 sec|

5. Tuck Jumps and Side Lunges

• Duration: 20 seconds each
• Sets: 4
• Rest: 10 seconds between exercises, 30 seconds between sets
• Calories Burned: ~10-13 calories per minute
• Difficulty Level: Advanced

| Exercise | Duration | Sets | Rest | |-------------------|------------|------|-------| | Tuck Jumps | 20 seconds | 4 | 10 sec| | Side Lunges | 20 seconds | 4 | 10 sec|

6. Skaters and Bicycle Crunches

• Duration: 30 seconds each
• Sets: 4
• Rest: 15 seconds between exercises, 30 seconds between sets
• Calories Burned: ~8-10 calories per minute
• Difficulty Level: Beginner to Intermediate

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

7. Inchworms and Wall Sit

• Duration: 25 seconds each
• Sets: 4
• Rest: 15 seconds between exercises, 30 seconds between sets
• Calories Burned: ~7-9 calories per minute
• Difficulty Level: Beginner

| Exercise | Duration | Sets | Rest | |-------------------|------------|------|-------| | Inchworms | 25 seconds | 4 | 15 sec| | Wall Sit | 25 seconds | 4 | 15 sec|

8. Plank to Push-Up and Flutter Kicks

• Duration: 20 seconds each
• Sets: 4
• Rest: 10 seconds between exercises, 30 seconds between sets
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate

| Exercise | Duration | Sets | Rest | |---------------------------|------------|------|-------| | Plank to Push-Up | 20 seconds | 4 | 10 sec| | Flutter Kicks | 20 seconds | 4 | 10 sec|

9. Russian Twists and Star Jumps

• Duration: 30 seconds each
• Sets: 4
• Rest: 15 seconds between exercises, 30 seconds between sets
• Calories Burned: ~9-12 calories per minute
• Difficulty Level: Intermediate

| Exercise | Duration | Sets | Rest | |-------------------------|------------|------|-------| | Russian Twists | 30 seconds | 4 | 15 sec| | Star Jumps | 30 seconds | 4 | 15 sec|

10. Bear Crawls and Reverse Crunches

• Duration: 20 seconds each
• Sets: 4
• Rest: 10 seconds between exercises, 30 seconds between sets
• Calories Burned: ~8-10 calories per minute
• Difficulty Level: Beginner to Intermediate

| Exercise | Duration | Sets | Rest | |--------------------------|------------|------|-------| | Bear Crawls | 20 seconds | 4 | 10 sec| | Reverse Crunches | 20 seconds | 4 | 10 sec|

These bodyweight HIIT workouts are not only effective but also convenient for anyone looking to stay fit at home. They require no equipment, making them accessible to everyone. For personalized guidance and to take your training to the next level, consider HipTrain. Our certified personal trainers offer affordable, live 1-on-1 video training sessions tailored to your needs, and we are HSA/FSA approved for eligible expenses.