Best Bodyweight HIIT Workouts to Try at Home

Are you ready to elevate your fitness game without leaving the comfort of your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get your heart pumping, build strength, and burn calories—all without the need for equipment. In this updated January 2026 guide, we present the best bodyweight HIIT workouts you can try at home.

1. Burpee Blast

Sets: 3
Duration: 30 seconds on, 15 seconds off
Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 calories per minute

| Exercise | Reps | |-----------|-------| | Burpees | 10 |

Instructions: Start standing, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.

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2. Mountain Climbers Madness

Sets: 4
Duration: 30 seconds on, 15 seconds off
Difficulty Level: Beginner
Calories Burned: Approximately 8-12 calories per minute

| Exercise | Reps | |------------------|-------| | Mountain Climbers| 15-20 |

Instructions: Start in a plank position, bring one knee to your chest, then switch legs quickly.

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3. Jump Squats

Sets: 3
Duration: 30 seconds on, 30 seconds off
Difficulty Level: Intermediate
Calories Burned: Approximately 10-14 calories per minute

| Exercise | Reps | |------------|-------| | Jump Squats| 10 |

Instructions: Squat down and explode upwards, landing softly back into a squat.

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4. High Knees

Sets: 4
Duration: 30 seconds on, 15 seconds off
Difficulty Level: Beginner
Calories Burned: Approximately 8-10 calories per minute

| Exercise | Reps | |-------------|-------| | High Knees | 20-30 |

Instructions: Run in place while bringing your knees up to hip level as quickly as possible.

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5. Plank Jacks

Sets: 3
Duration: 30 seconds on, 15 seconds off
Difficulty Level: Intermediate
Calories Burned: Approximately 9-13 calories per minute

| Exercise | Reps | |------------|-------| | Plank Jacks| 15-20 |

Instructions: Start in a plank position, jump your feet out wide, then back together.

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6. Lunges with a Twist

Sets: 3
Duration: 30 seconds on, 30 seconds off
Difficulty Level: Intermediate
Calories Burned: Approximately 10-12 calories per minute

| Exercise | Reps | |-------------------------|-------| | Lunges with a Twist | 10-12 |

Instructions: Lunge forward with one leg and twist your torso towards the bent knee.

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7. Tuck Jumps

Sets: 3
Duration: 30 seconds on, 30 seconds off
Difficulty Level: Advanced
Calories Burned: Approximately 12-16 calories per minute

| Exercise | Reps | |------------|-------| | Tuck Jumps | 8-10 |

Instructions: Jump up while tucking your knees towards your chest, landing softly.

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8. Skaters

Sets: 4
Duration: 30 seconds on, 15 seconds off
Difficulty Level: Intermediate
Calories Burned: Approximately 9-14 calories per minute

| Exercise | Reps | |------------|-------| | Skaters | 15-20 |

Instructions: Leap sideways from one foot to the other, mimicking a skating motion.

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9. Plank to Push-Up

Sets: 3
Duration: 30 seconds on, 30 seconds off
Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 calories per minute

| Exercise | Reps | |--------------------|-------| | Plank to Push-Up | 10 |

Instructions: Start in a plank, lower to elbows, then push back up to hands.

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10. Side Lunges

Sets: 3
Duration: 30 seconds on, 30 seconds off
Difficulty Level: Beginner
Calories Burned: Approximately 8-11 calories per minute

| Exercise | Reps | |-------------|-------| | Side Lunges | 10-12 |

Instructions: Step out to the side into a lunge, alternating sides.

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Conclusion

These bodyweight HIIT workouts are perfect for those looking to get fit at home without any equipment. You can mix and match these exercises to create a workout that fits your schedule and fitness level.

For personalized guidance and to elevate your home workouts, consider HipTrain. Our certified personal trainers provide live 1-on-1 video training tailored to your needs, all at affordable prices that fit within your budget. Plus, our services are HSA/FSA approved for eligible expenses!