Best Equipment-Free HIIT Workouts for Your Living Room

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to burn calories, build strength, and improve cardiovascular fitness—all without the need for expensive equipment. If you’re looking to get fit from the comfort of your living room, here are the best equipment-free HIIT workouts that you can incorporate into your home fitness routine.

1. Jumping Jacks

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Easy
• Calories Burned: ~8-10 calories per minute

2. Bodyweight Squats

• Sets: 4
• Reps: 15-20
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Beginner
• Calories Burned: ~5-8 calories per minute

3. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: ~7-10 calories per minute

4. High Knees

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: ~8-12 calories per minute

5. Mountain Climbers

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: ~10-15 calories per minute

6. Burpees

• Sets: 3
• Reps: 10
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Advanced
• Calories Burned: ~12-15 calories per minute

7. Plank Jacks

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: ~8-12 calories per minute

8. Skaters

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: ~10-14 calories per minute

9. Side Lunges

• Sets: 3
• Reps: 10-12 per side
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Beginner
• Calories Burned: ~6-9 calories per minute

10. Tuck Jumps

• Sets: 3
• Reps: 10
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Advanced
• Calories Burned: ~12-16 calories per minute

Sample HIIT Workout Table

| Exercise | Sets | Reps/Duration | Rest | Calories Burned (approx.) | |-------------------|------|-----------------------|---------|---------------------------| | Jumping Jacks | 3 | 30 seconds | 15 sec | 8-10 | | Bodyweight Squats | 4 | 15-20 | 15 sec | 5-8 | | Push-Ups | 3 | 10-15 | 15 sec | 7-10 | | High Knees | 3 | 30 seconds | 15 sec | 8-12 | | Mountain Climbers | 4 | 30 seconds | 15 sec | 10-15 | | Burpees | 3 | 10 | 15 sec | 12-15 | | Plank Jacks | 3 | 30 seconds | 15 sec | 8-12 | | Skaters | 4 | 30 seconds | 15 sec | 10-14 | | Side Lunges | 3 | 10-12 (each side) | 15 sec | 6-9 | | Tuck Jumps | 3 | 10 | 15 sec | 12-16 |

Why Choose HipTrain for Your HIIT Workouts?

These equipment-free workouts are perfect for anyone looking to fit exercise into their daily routine. If you're unsure about how to perform these exercises correctly or want to customize your HIIT routine, consider trying HipTrain. We offer affordable live 1-on-1 personal training sessions that fit your busy schedule. Our certified personal trainers guide you through every step, ensuring you maximize your workouts without the need for gym equipment. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a smart choice for your fitness journey.