Best Bodyweight HIIT Workouts for Home Without Equipment

If you're looking to torch calories and build strength without any equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are the perfect solution. These workouts can be done right at home and are ideal for those with busy schedules. In this article, we’ll explore the best bodyweight HIIT workouts for home, all without the need for equipment. Updated January 2026, these routines are designed to fit your lifestyle while providing maximum results.

1. Jumping Jacks

• Duration: 30 seconds
• Sets: 4
• Rest: 15 seconds
• Calories Burned: 8-10 per minute
• Difficulty Level: Easy

2. Burpees

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds
• Calories Burned: 12-15 per minute
• Difficulty Level: Intermediate

3. Mountain Climbers

• Duration: 30 seconds
• Sets: 4
• Rest: 15 seconds
• Calories Burned: 10-12 per minute
• Difficulty Level: Intermediate

4. High Knees

• Duration: 30 seconds
• Sets: 4
• Rest: 20 seconds
• Calories Burned: 8-10 per minute
• Difficulty Level: Easy

5. Squat Jumps

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds
• Calories Burned: 10-12 per minute
• Difficulty Level: Intermediate

6. Plank to Push-Up

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds
• Calories Burned: 8-10 per minute
• Difficulty Level: Advanced

7. Lateral Lunges

• Duration: 30 seconds
• Sets: 4
• Rest: 20 seconds
• Calories Burned: 6-8 per minute
• Difficulty Level: Intermediate

8. Tuck Jumps

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds
• Calories Burned: 10-12 per minute
• Difficulty Level: Advanced

9. Skaters

• Duration: 30 seconds
• Sets: 4
• Rest: 20 seconds
• Calories Burned: 8-10 per minute
• Difficulty Level: Intermediate

10. Plank Jacks

• Duration: 30 seconds
• Sets: 4
• Rest: 15 seconds
• Calories Burned: 8-10 per minute
• Difficulty Level: Intermediate

Workout Table

| Exercise | Duration | Sets | Rest | Calories Burned | Difficulty Level | |-------------------|----------|------|-------|------------------|-------------------| | Jumping Jacks | 30 sec | 4 | 15 sec| 8-10 per minute | Easy | | Burpees | 30 sec | 4 | 30 sec| 12-15 per minute | Intermediate | | Mountain Climbers | 30 sec | 4 | 15 sec| 10-12 per minute | Intermediate | | High Knees | 30 sec | 4 | 20 sec| 8-10 per minute | Easy | | Squat Jumps | 30 sec | 4 | 30 sec| 10-12 per minute | Intermediate | | Plank to Push-Up | 30 sec | 4 | 30 sec| 8-10 per minute | Advanced | | Lateral Lunges | 30 sec | 4 | 20 sec| 6-8 per minute | Intermediate | | Tuck Jumps | 30 sec | 4 | 30 sec| 10-12 per minute | Advanced | | Skaters | 30 sec | 4 | 20 sec| 8-10 per minute | Intermediate | | Plank Jacks | 30 sec | 4 | 15 sec| 8-10 per minute | Intermediate |

Why Choose Bodyweight HIIT?

Bodyweight HIIT workouts are not only effective for burning calories but also improve cardiovascular fitness and strength. They are perfect for those who want to workout at home without investing in expensive gym equipment.

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If you're looking for personalized guidance to maximize your bodyweight HIIT workouts, consider HipTrain. Our live 1-on-1 video personal training sessions are not only affordable compared to traditional gyms, but they are also HSA/FSA approved for eligible expenses. With flexible scheduling for busy professionals, our certified personal trainers can help you achieve your fitness goals from the comfort of your home.