Best Bodyweight HIIT Workouts for Quick Results 2025

High-Intensity Interval Training (HIIT) is an excellent way to achieve quick results in your fitness journey, especially with bodyweight workouts that can be done at home. These workouts not only save time but also require little to no equipment, making them accessible for everyone. Updated January 2026, here are the best bodyweight HIIT workouts to get you fit fast!

1. Jumping Jacks and Push-Ups

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~8-10 calories per minute
• Difficulty Level: Beginner

| Exercise | Reps | |------------------|---------------| | Jumping Jacks | 20 seconds | | Push-Ups | 20 seconds |

2. Burpees and Mountain Climbers

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5
• Calories Burned: ~12-15 calories per minute
• Difficulty Level: Intermediate

| Exercise | Reps | |--------------------|---------------| | Burpees | 30 seconds | | Mountain Climbers | 30 seconds |

3. High Knees and Squat Jumps

• Duration: 25 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~10-12 calories per minute
• Difficulty Level: Intermediate

| Exercise | Reps | |-------------------|---------------| | High Knees | 25 seconds | | Squat Jumps | 25 seconds |

4. Plank Jacks and Side Lunges

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~8-10 calories per minute
• Difficulty Level: Beginner

| Exercise | Reps | |------------------|---------------| | Plank Jacks | 20 seconds | | Side Lunges | 20 seconds |

5. Tuck Jumps and Push-Up Shoulder Taps

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: ~12-14 calories per minute
• Difficulty Level: Advanced

| Exercise | Reps | |-----------------------------|---------------| | Tuck Jumps | 30 seconds | | Push-Up Shoulder Taps | 30 seconds |

6. Skaters and Plank to Toe Touch

• Duration: 25 seconds work, 10 seconds rest
• Sets: 5
• Calories Burned: ~10-12 calories per minute
• Difficulty Level: Intermediate

| Exercise | Reps | |------------------------------|---------------| | Skaters | 25 seconds | | Plank to Toe Touch | 25 seconds |

7. Frog Jumps and Bicycle Crunches

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~8-10 calories per minute
• Difficulty Level: Beginner

| Exercise | Reps | |------------------------------|---------------| | Frog Jumps | 20 seconds | | Bicycle Crunches | 20 seconds |

8. Lateral Bounds and Plank Holds

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: ~10-12 calories per minute
• Difficulty Level: Intermediate

| Exercise | Reps | |------------------------------|---------------| | Lateral Bounds | 30 seconds | | Plank Holds | 30 seconds |

9. Reverse Lunges and Jumping Lunges

• Duration: 25 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~10-12 calories per minute
• Difficulty Level: Advanced

| Exercise | Reps | |------------------------------|---------------| | Reverse Lunges | 25 seconds | | Jumping Lunges | 25 seconds |

10. Wall Sit and Sprints

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: ~8-10 calories per minute
• Difficulty Level: Beginner

| Exercise | Reps | |------------------------------|---------------| | Wall Sit | 30 seconds | | Sprints | 30 seconds |

Why Choose HipTrain for Your HIIT Workouts?

While these workouts are effective, having a certified personal trainer can take your fitness to the next level. At HipTrain, we offer live 1-on-1 video personal training sessions tailored to your needs. Our affordable pricing makes it easy to get expert guidance without breaking the bank. Plus, our services are HSA/FSA approved, allowing you to utilize your health savings for personal training.

Whether you're a busy professional or just looking for a flexible workout schedule, HipTrain's certified personal trainers are here to support you every step of the way.