Best Bodyweight HIIT Workouts to Do at Home

If you’re looking to boost your fitness levels without the need for fancy equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent option. They are perfect for home workouts, providing a full-body challenge that can be tailored to any fitness level. Here’s a curated list of the best bodyweight HIIT workouts to do at home, updated January 2026.

1. Tabata Workout

• Duration: 20 seconds on, 10 seconds off (8 rounds)
• Exercises: Burpees, Jump Squats, Push-Ups, Mountain Climbers
• Calories Burned: ~300-400
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Sets | Reps | |------------------|------|------------| | Burpees | 8 | 20 sec | | Jump Squats | 8 | 20 sec | | Push-Ups | 8 | 20 sec | | Mountain Climbers | 8 | 20 sec |

2. Plyometric Circuit

• Duration: 30 seconds on, 15 seconds off (4 rounds)
• Exercises: Plyo Lunges, Tuck Jumps, Skater Jumps, Plank Jacks
• Calories Burned: ~350-450
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Sets | Reps | |------------------|------|------------| | Plyo Lunges | 4 | 30 sec | | Tuck Jumps | 4 | 30 sec | | Skater Jumps | 4 | 30 sec | | Plank Jacks | 4 | 30 sec |

3. Core Blaster

• Duration: 40 seconds on, 20 seconds off (5 rounds)
• Exercises: Russian Twists, Plank to Push-Up, Bicycle Crunches, Leg Raises
• Calories Burned: ~250-350
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Sets | Reps | |---------------------|------|------------| | Russian Twists | 5 | 40 sec | | Plank to Push-Up | 5 | 40 sec | | Bicycle Crunches | 5 | 40 sec | | Leg Raises | 5 | 40 sec |

4. Full Body Burn

• Duration: 45 seconds on, 15 seconds off (4 rounds)
• Exercises: Jumping Jacks, High Knees, Plank Hold, Side Lunges
• Calories Burned: ~300-400
• Difficulty Level: All Levels
• Equipment Needed: None

| Exercise | Sets | Reps | |------------------|------|------------| | Jumping Jacks | 4 | 45 sec | | High Knees | 4 | 45 sec | | Plank Hold | 4 | 45 sec | | Side Lunges | 4 | 45 sec |

5. Cardio Kickboxing

• Duration: 30 seconds on, 10 seconds off (6 rounds)
• Exercises: Jab-Cross, Front Kicks, Roundhouse Kicks, Squat Punches
• Calories Burned: ~400-500
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Sets | Reps | |------------------|------|------------| | Jab-Cross | 6 | 30 sec | | Front Kicks | 6 | 30 sec | | Roundhouse Kicks | 6 | 30 sec | | Squat Punches | 6 | 30 sec |

6. Upper Body HIIT

• Duration: 35 seconds on, 25 seconds off (5 rounds)
• Exercises: Push-Ups, Tricep Dips, Plank Up-Downs, Shoulder Taps
• Calories Burned: ~200-300
• Difficulty Level: All Levels
• Equipment Needed: None

| Exercise | Sets | Reps | |-------------------|------|------------| | Push-Ups | 5 | 35 sec | | Tricep Dips | 5 | 35 sec | | Plank Up-Downs | 5 | 35 sec | | Shoulder Taps | 5 | 35 sec |

7. Leg Day HIIT

• Duration: 30 seconds on, 15 seconds off (4 rounds)
• Exercises: Squats, Glute Bridges, Calf Raises, Lateral Lunges
• Calories Burned: ~300-400
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Sets | Reps | |-------------------|------|------------| | Squats | 4 | 30 sec | | Glute Bridges | 4 | 30 sec | | Calf Raises | 4 | 30 sec | | Lateral Lunges | 4 | 30 sec |

8. HIIT for Beginners

• Duration: 20 seconds on, 40 seconds off (6 rounds)
• Exercises: Bodyweight Squats, Incline Push-Ups, Step-Ups, Seated Leg Lifts
• Calories Burned: ~150-250
• Difficulty Level: Beginner
• Equipment Needed: Sturdy chair or step

| Exercise | Sets | Reps | |---------------------|------|------------| | Bodyweight Squats | 6 | 20 sec | | Incline Push-Ups | 6 | 20 sec | | Step-Ups | 6 | 20 sec | | Seated Leg Lifts | 6 | 20 sec |

9. Family HIIT Workout

• Duration: 30 seconds on, 30 seconds off (5 rounds)
• Exercises: Animal Walks, Dance Breaks, Balloon Toss, Partner Squats
• Calories Burned: ~200-300
• Difficulty Level: Family-Friendly
• Equipment Needed: Balloon

| Exercise | Sets | Reps | |--------------------|------|------------| | Animal Walks | 5 | 30 sec | | Dance Breaks | 5 | 30 sec | | Balloon Toss | 5 | 30 sec | | Partner Squats | 5 | 30 sec |

10. Cool Down & Stretch

• Duration: 10 minutes
• Exercises: Forward Bend, Child’s Pose, Shoulder Stretch, Cat-Cow Stretch
• Calories Burned: Minimal
• Difficulty Level: All Levels
• Equipment Needed: None

| Exercise | Duration | |--------------------|----------| | Forward Bend | 1 min | | Child’s Pose | 1 min | | Shoulder Stretch | 1 min | | Cat-Cow Stretch | 1 min |

With the flexibility of scheduling and the affordability of live 1-on-1 personal training, HipTrain is your best option for achieving your fitness goals from home. Our certified personal trainers can help you integrate these HIIT workouts into a personalized plan tailored to your needs.