Best Bodyweight HIIT Workouts for Quick Results at Home

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to achieve quick results at home, especially when you focus on bodyweight exercises. These workouts not only help you burn calories but also improve your overall fitness without the need for expensive gym equipment. Below, we have compiled a list of the best bodyweight HIIT workouts that you can do in the comfort of your home.

1. Burpee Blast

Workout Overview:

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories

Workout Table:

| Exercise | Reps | Sets | |-----------|------|------| | Burpees | 10 | 4 | | Rest | 30s | - |

2. Jumping Jack Circuit

Workout Overview:

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 150 calories

Workout Table:

| Exercise | Reps | Sets | |-----------------|------|------| | Jumping Jacks | 30 | 3 | | High Knees | 30 | 3 | | Rest | 30s | - |

3. Mountain Climber Madness

Workout Overview:

• Duration: 12 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 180 calories

Workout Table:

| Exercise | Duration | Sets | |--------------------|----------|------| | Mountain Climbers | 40s | 4 | | Rest | 20s | - |

4. Squat Jump Series

Workout Overview:

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 220 calories

Workout Table:

| Exercise | Reps | Sets | |------------------|------|------| | Squat Jumps | 15 | 4 | | Rest | 30s | - |

5. Plank to Push-Up Challenge

Workout Overview:

• Duration: 10 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 200 calories

Workout Table:

| Exercise | Reps | Sets | |---------------------|------|------| | Plank to Push-Up | 10 | 4 | | Rest | 30s | - |

6. High-Intensity Core Workout

Workout Overview:

• Duration: 12 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150 calories

Workout Table:

| Exercise | Duration | Sets | |-------------------|----------|------| | Plank Jacks | 30s | 4 | | Bicycle Crunches | 30s | 4 | | Rest | 30s | - |

7. Lunge and Leap

Workout Overview:

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories

Workout Table:

| Exercise | Reps | Sets | |------------------|------|------| | Forward Lunges | 10 | 4 | | Jump Lunge | 10 | 4 | | Rest | 30s | - |

8. Total Body Tabata

Workout Overview:

• Duration: 8 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 160 calories

Workout Table:

| Exercise | Duration | Sets | |------------------|----------|------| | Burpees | 20s | 8 | | Rest | 10s | - |

9. Cardio Kickboxing

Workout Overview:

• Duration: 20 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 250 calories

Workout Table:

| Exercise | Duration | Sets | |------------------|----------|------| | Jab-Cross | 30s | 4 | | Front Kicks | 30s | 4 | | Rest | 30s | - |

10. Agility Ladder Drills

Workout Overview:

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories

Workout Table:

| Exercise | Duration | Sets | |------------------|----------|------| | In-and-Outs | 30s | 4 | | Lateral Shuffles | 30s | 4 | | Rest | 30s | - |

Why Choose HipTrain for Your HIIT Workouts?

While these bodyweight HIIT workouts are effective, having a certified personal trainer can help you maximize your results. At HipTrain, we offer live 1-on-1 video personal training that is both affordable and flexible, making it easy to fit into your busy schedule. Plus, you can use HSA/FSA funds for eligible training expenses.

With personalized guidance from certified trainers, you can ensure that your form is correct and that you're maximizing the effectiveness of your workouts.

Incorporate these workouts into your routine and consider the benefits of having a personal trainer to help you stay motivated and on track. Start training smarter and see quick results!