Best HIIT Bodyweight Workouts You Can Do at Home

High-Intensity Interval Training (HIIT) is a fantastic way to get fit quickly, especially with bodyweight exercises that require minimal equipment. These workouts can be tailored to any fitness level and are perfect for home workouts. Below is a list of the best HIIT bodyweight workouts you can do at home, updated January 2026.

1. Jumping Jacks & Push-Ups

• Duration: 20 seconds on, 10 seconds off
• Sets: 4 rounds
• Calories Burned: ~100-150
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Sets | |------------------|---------|--------| | Jumping Jacks | 20 | 4 | | Push-Ups | 10 | 4 |

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2. Burpees & Mountain Climbers

• Duration: 30 seconds on, 15 seconds off
• Sets: 3 rounds
• Calories Burned: ~150-200
• Equipment Needed: None
• Difficulty Level: Intermediate

| Exercise | Reps | Sets | |--------------------|---------|--------| | Burpees | 10 | 3 | | Mountain Climbers | 30 | 3 |

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3. Squat Jumps & Plank Jacks

• Duration: 25 seconds on, 10 seconds off
• Sets: 4 rounds
• Calories Burned: ~120-180
• Equipment Needed: None
• Difficulty Level: Intermediate

| Exercise | Reps | Sets | |--------------------|---------|--------| | Squat Jumps | 15 | 4 | | Plank Jacks | 15 | 4 |

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4. High Knees & Tricep Dips

• Duration: 30 seconds on, 15 seconds off
• Sets: 3 rounds
• Calories Burned: ~130-190
• Equipment Needed: A sturdy chair or bench
• Difficulty Level: Intermediate

| Exercise | Reps | Sets | |--------------------|---------|--------| | High Knees | 30 | 3 | | Tricep Dips | 10 | 3 |

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5. Lunges & Side Plank Rotations

• Duration: 20 seconds on, 10 seconds off
• Sets: 4 rounds
• Calories Burned: ~100-150
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Sets | |--------------------|---------|--------| | Lunges | 10 (each leg) | 4 | | Side Plank Rotations| 8 (each side) | 4 |

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6. Bear Crawls & Bicycle Crunches

• Duration: 30 seconds on, 15 seconds off
• Sets: 3 rounds
• Calories Burned: ~120-180
• Equipment Needed: None
• Difficulty Level: Intermediate

| Exercise | Reps | Sets | |--------------------|---------|--------| | Bear Crawls | 20 | 3 | | Bicycle Crunches | 15 | 3 |

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7. Skaters & Wall Sit

• Duration: 25 seconds on, 10 seconds off
• Sets: 4 rounds
• Calories Burned: ~110-160
• Equipment Needed: None
• Difficulty Level: Intermediate

| Exercise | Reps | Sets | |--------------------|---------|--------| | Skaters | 15 (each side) | 4 | | Wall Sit | 30 seconds | 4 |

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8. Tuck Jumps & Russian Twists

• Duration: 30 seconds on, 15 seconds off
• Sets: 3 rounds
• Calories Burned: ~140-200
• Equipment Needed: None
• Difficulty Level: Advanced

| Exercise | Reps | Sets | |--------------------|---------|--------| | Tuck Jumps | 10 | 3 | | Russian Twists | 15 (each side) | 3 |

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9. Plank to Push-Up & Inchworms

• Duration: 20 seconds on, 10 seconds off
• Sets: 4 rounds
• Calories Burned: ~130-190
• Equipment Needed: None
• Difficulty Level: Intermediate

| Exercise | Reps | Sets | |--------------------|---------|--------| | Plank to Push-Up | 10 | 4 | | Inchworms | 8 | 4 |

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10. Flutter Kicks & Star Jumps

• Duration: 30 seconds on, 15 seconds off
• Sets: 3 rounds
• Calories Burned: ~120-170
• Equipment Needed: None
• Difficulty Level: Intermediate

| Exercise | Reps | Sets | |--------------------|---------|--------| | Flutter Kicks | 15 (each leg) | 3 | | Star Jumps | 10 | 3 |

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These HIIT bodyweight workouts are not only efficient but also versatile, allowing you to customize your fitness plans based on your goals. For those looking for professional guidance, HipTrain offers affordable live 1-on-1 video personal training, making it easy to fit workouts into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses!