Best Bodyweight HIIT Workouts for Maximum Results

High-Intensity Interval Training (HIIT) has gained immense popularity due to its effectiveness in burning calories and improving overall fitness in a short amount of time. If you're looking to maximize your results from home, bodyweight HIIT workouts are perfect as they require no equipment and can be tailored to any fitness level. Updated December 2025, we’ve compiled a list of the best bodyweight HIIT workouts that you can easily incorporate into your home workout routine.

1. Burpee Blitz

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty Level: Intermediate
• Description: A full-body workout that combines a squat, push-up, and jump.

| Exercise | Reps | Sets | Duration | |------------------|------|------|------------------| | Burpees | 8-12 | 4 | 20 seconds on, 10 seconds rest |

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2. Mountain Climbers

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Beginner to Intermediate
• Description: Great for core stability and cardiovascular endurance.

| Exercise | Reps | Sets | Duration | |----------------------|------|------|------------------| | Mountain Climbers | 15-20| 5 | 30 seconds on, 15 seconds rest |

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3. Jump Squats

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: Approximately 10-14 calories per minute
• Difficulty Level: Intermediate
• Description: A powerful lower body exercise that increases heart rate.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------------| | Jump Squats | 10-15| 4 | 30 seconds on, 30 seconds rest |

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4. Push-Up to T-Pose

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Intermediate
• Description: A combination of strength and stability training.

| Exercise | Reps | Sets | Duration | |------------------------------|------|------|------------------| | Push-Up to T-Pose | 6-10 | 4 | 20 seconds on, 10 seconds rest |

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5. High Knees

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Beginner
• Description: Excellent for cardiovascular fitness and leg strength.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------------| | High Knees | 30-40| 5 | 30 seconds on, 15 seconds rest |

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6. Plank Jacks

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 9-11 calories per minute
• Difficulty Level: Intermediate
• Description: A plank variation that enhances core strength and stability.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------------| | Plank Jacks | 15-20| 4 | 30 seconds on, 15 seconds rest |

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7. Lateral Lunges

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: Approximately 7-10 calories per minute
• Difficulty Level: Intermediate
• Description: Strengthens the lower body while improving balance.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------------| | Lateral Lunges | 8-10 | 4 | 20 seconds on, 10 seconds rest |

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8. Skaters

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Intermediate
• Description: A dynamic movement that improves agility and power.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------------| | Skaters | 10-15| 5 | 30 seconds on, 15 seconds rest |

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9. Tuck Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: Approximately 12-16 calories per minute
• Difficulty Level: Advanced
• Description: A plyometric exercise that builds explosive strength.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------------| | Tuck Jumps | 6-10 | 4 | 20 seconds on, 10 seconds rest |

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10. Bear Crawls

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Intermediate
• Description: Engages multiple muscle groups while improving coordination.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------------| | Bear Crawls | 20-30| 4 | 30 seconds on, 15 seconds rest |

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These workouts can be easily incorporated into your home fitness routine, and they require no additional equipment, making them perfect for anyone looking to stay fit while saving time and money. For those who want a more personalized approach, HipTrain offers live 1-on-1 video personal training sessions with certified trainers at affordable prices. Plus, HipTrain sessions are HSA/FSA approved for eligible expenses.