Best Bodyweight HIIT Workouts You Can Do at Home

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to burn calories and improve cardiovascular fitness without needing any equipment. Bodyweight HIIT workouts are especially convenient for home workouts, allowing you to achieve your fitness goals, no matter your schedule. Here are the best bodyweight HIIT workouts you can do at home, perfect for all fitness levels.

1. Burpee Blast

• Duration: 20 seconds of work, 10 seconds of rest
• Sets: 5 rounds
• Calories Burned: Approximately 10 calories per minute
• Difficulty Level: Intermediate
• Equipment: None

How to Perform: 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

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Calories Burned: Approximately 8 calories per minute
• Difficulty Level: Beginner to Intermediate
• Equipment: None

How to Perform: In a plank position, alternate bringing your knees to your chest quickly while keeping your core tight.

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3. Jump Squat Challenge

• Duration: 25 seconds of work, 15 seconds of rest
• Sets: 5 rounds
• Calories Burned: Approximately 9 calories per minute
• Difficulty Level: Intermediate
• Equipment: None

How to Perform: Start in a squat position, jump explosively, and land softly back into the squat.

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4. Plank Jacks Power

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Calories Burned: Approximately 7 calories per minute
• Difficulty Level: Intermediate
• Equipment: None

How to Perform: In a plank position, jump your feet out and in, keeping your core engaged.

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5. High Knees Hustle

• Duration: 20 seconds of work, 10 seconds of rest
• Sets: 6 rounds
• Calories Burned: Approximately 12 calories per minute
• Difficulty Level: Beginner
• Equipment: None

How to Perform: Stand tall and run in place, bringing your knees up to hip level as fast as you can.

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6. Spider Plank Sprint

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Calories Burned: Approximately 8 calories per minute
• Difficulty Level: Intermediate
• Equipment: None

How to Perform: In a plank position, bring your right knee to your right elbow, then switch sides quickly.

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7. Lateral Shuffle Showdown

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 5 rounds
• Calories Burned: Approximately 9 calories per minute
• Difficulty Level: Beginner to Intermediate
• Equipment: None

How to Perform: Shuffle side to side in a low squat position, keeping your feet close to the ground.

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8. Tuck Jumps Triumph

• Duration: 20 seconds of work, 10 seconds of rest
• Sets: 5 rounds
• Calories Burned: Approximately 10 calories per minute
• Difficulty Level: Advanced
• Equipment: None

How to Perform: Jump up, bringing your knees toward your chest, and land softly.

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9. Skater Jumps

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Calories Burned: Approximately 10 calories per minute
• Difficulty Level: Intermediate
• Equipment: None

How to Perform: Jump laterally from one foot to the other, mimicking a speed skater's motion.

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10. Core Crusher

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Calories Burned: Approximately 8 calories per minute
• Difficulty Level: Intermediate
• Equipment: None

How to Perform: Lie on your back, lift your legs to 90 degrees, and alternate lowering them towards the ground without touching.

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Comparison Table of Bodyweight HIIT Workouts

| Workout | Duration (sec) | Sets | Calories Burned/Min | Difficulty Level | |----------------------|----------------|------|---------------------|------------------| | Burpee Blast | 20 | 5 | 10 | Intermediate | | Mountain Climbers | 30 | 4 | 8 | Beginner | | Jump Squat | 25 | 5 | 9 | Intermediate | | Plank Jacks | 30 | 4 | 7 | Intermediate | | High Knees | 20 | 6 | 12 | Beginner | | Spider Plank | 30 | 4 | 8 | Intermediate | | Lateral Shuffle | 30 | 5 | 9 | Beginner | | Tuck Jumps | 20 | 5 | 10 | Advanced | | Skater Jumps | 30 | 4 | 10 | Intermediate | | Core Crusher | 30 | 4 | 8 | Intermediate |

Incorporating these bodyweight HIIT workouts into your weekly routine can help you stay fit and active from the comfort of your home. If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers, making it easy to fit fitness into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses.