Best HIIT Bodyweight Workouts for Quick Home Fitness

Are you looking to maximize your workout efficiency without stepping foot in a gym? High-Intensity Interval Training (HIIT) using bodyweight exercises is the perfect solution for quick home fitness. These workouts not only save you time but also require no equipment, making them accessible to everyone. Updated January 2026, here are the best HIIT bodyweight workouts you can do at home to get in shape quickly.

1. Circuit Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 250-300

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Jump Squats | 30 seconds | 3 | | Push-Ups | 20 reps | 3 | | Mountain Climbers | 30 seconds | 3 | | Plank Jacks | 30 seconds | 3 | | Burpees | 10 reps | 3 |

2. Full-Body Frenzy

Duration: 25 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 200-250

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Bodyweight Squats | 15 reps | 4 | | Incline Push-Ups | 12 reps | 4 | | High Knees | 30 seconds | 4 | | Side Lunges | 10 reps each side | 4 | | Russian Twists | 15 reps each side | 4 |

3. Cardio Core Crusher

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: Approx. 300-350

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Burpees | 15 reps | 4 | | Plank to Push-Up | 10 reps | 4 | | Skaters | 30 seconds | 4 | | Bicycle Crunches | 15 reps each side | 4 | | Tuck Jumps | 10 reps | 4 |

4. Quick Tabata

Duration: 16 minutes
Difficulty Level: All Levels
Calories Burned: Approx. 200-300

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Jumping Jacks | 20 seconds | 8 | | Rest | 10 seconds | 8 | | Squat Jumps | 20 seconds | 8 | | Rest | 10 seconds | 8 |

5. Upper Body Burn

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 200-250

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Diamond Push-Ups | 10 reps | 4 | | Tricep Dips (on a chair) | 12 reps | 4 | | Plank Shoulder Taps | 30 seconds | 4 | | Lateral Raises (Bodyweight) | 15 reps | 4 |

6. Lower Body Blaster

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 250-300

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Jump Squats | 15 reps | 4 | | Walking Lunges | 10 reps each leg | 4 | | Glute Bridges | 20 reps | 4 | | Calf Raises | 15 reps | 4 |

7. Quick Abs Attack

Duration: 15 minutes
Difficulty Level: All Levels
Calories Burned: Approx. 150-200

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Plank | 30 seconds | 4 | | Leg Raises | 10 reps | 4 | | Side Plank (each side) | 30 seconds | 4 | | Flutter Kicks | 30 seconds | 4 |

8. Family Fitness Fun

Duration: 30 minutes
Difficulty Level: All Levels
Calories Burned: Approx. 200-300

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Duck Duck Goose (run) | 1 minute | 4 | | Family Plank Hold | 30 seconds | 4 | | Partner Squats | 15 reps | 4 | | Tag (run) | 1 minute | 4 |

Conclusion

These HIIT bodyweight workouts are designed to fit into your busy schedule while delivering maximum results. Whether you’re a beginner or looking for a challenge, there’s something for everyone. Remember, consistency is key!

To enhance your home workout experience, consider trying HipTrain's affordable personal training options. With live 1-on-1 video sessions, certified trainers, and flexible scheduling, you can achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses.