Best Bodyweight HIIT Workouts You Can Do at Home

Updated January 2026

High-Intensity Interval Training (HIIT) is an efficient way to torch calories and build strength, especially using just your body weight. Whether you're a beginner or a seasoned pro, these bodyweight HIIT workouts can be done at home without any special equipment. Here’s a list of the best bodyweight HIIT workouts you can do at home, perfect for getting fit in 2025!

1. Jumping Jacks and Push-Ups

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~150
• Difficulty: Beginner
• Equipment Needed: None
• Description: Alternate between jumping jacks and push-ups to elevate your heart rate and strengthen your upper body.

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

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2. Burpees and Mountain Climbers

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: ~200
• Difficulty: Intermediate
• Equipment Needed: None
• Description: This combination works your entire body and boosts cardiovascular endurance.

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

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3. Squats and High Knees

• Duration: 25 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~180
• Difficulty: Beginner
• Equipment Needed: None
• Description: Build lower body strength with squats and increase your heart rate with high knees.

| Exercise | Duration | Reps | |--------------|------------|-----------| | Squats | 25 seconds | 15-20 | | High Knees | 25 seconds | - |

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4. Lunges and Plank Jacks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~220
• Difficulty: Intermediate
• Equipment Needed: None
• Description: This workout targets your legs and core while keeping your heart rate high.

| Exercise | Duration | Reps | |---------------|------------|-----------| | Lunges | 30 seconds | 10-15 per leg | | Plank Jacks | 30 seconds | - |

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5. Tuck Jumps and Side Lunges

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~200
• Difficulty: Advanced
• Equipment Needed: None
• Description: This explosive workout improves power and agility.

| Exercise | Duration | Reps | |---------------|------------|-----------| | Tuck Jumps | 20 seconds | 8-10 | | Side Lunges | 20 seconds | 10-12 per side |

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6. Plank to Push-Up and Skaters

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: ~250
• Difficulty: Intermediate
• Equipment Needed: None
• Description: Engage your core and improve stability with this dynamic duo.

| Exercise | Duration | Reps | |-------------------|------------|-----------| | Plank to Push-Up | 30 seconds | - | | Skaters | 30 seconds | - |

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7. Bear Crawl and Flutter Kicks

• Duration: 25 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~180
• Difficulty: Beginner
• Equipment Needed: None
• Description: A unique combination focusing on core stability and mobility.

| Exercise | Duration | Reps | |-----------------|------------|-----------| | Bear Crawl | 25 seconds | - | | Flutter Kicks | 25 seconds | - |

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8. Inchworms and Bicycle Crunches

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~220
• Difficulty: Intermediate
• Equipment Needed: None
• Description: This workout targets your upper body and abs effectively.

| Exercise | Duration | Reps | |----------------------|------------|-----------| | Inchworms | 30 seconds | - | | Bicycle Crunches | 30 seconds | - |

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9. Wall Sit and Jump Squats

• Duration: 40 seconds work, 20 seconds rest
• Sets: 4 rounds
• Calories Burned: ~230
• Difficulty: Intermediate
• Equipment Needed: Wall
• Description: A great combination for building leg strength and power.

| Exercise | Duration | Reps | |----------------|------------|-----------| | Wall Sit | 40 seconds | - | | Jump Squats | 40 seconds | 10-15 |

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10. Cool Down: Stretching Routine

• Duration: 5-10 minutes
• Equipment Needed: None
• Description: Always finish your workout with a proper cool down to enhance recovery.

| Stretch | Duration | |-----------------------|------------| | Hamstring Stretch | 30 seconds | | Quad Stretch | 30 seconds | | Shoulder Stretch | 30 seconds |

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These bodyweight HIIT workouts are perfect for anyone looking to stay fit at home without breaking the bank. With HipTrain, you can get personalized training from certified trainers through live 1-on-1 video sessions, making it the ideal solution for affordable personal training. Plus, it's HSA/FSA approved, making it easier to fit into your budget.