Best HIIT Workouts You Can Do at Home

High-Intensity Interval Training (HIIT) is an effective way to burn calories and improve fitness levels in a short amount of time. The beauty of HIIT is that you can do it at home with minimal or no equipment. Here are the best HIIT workouts you can do at home to get your heart pumping and muscles working. Updated January 2026, these workouts cater to various fitness levels and can easily fit into your busy schedule.

1. Bodyweight HIIT Circuit

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 300-400 calories in 30 minutes

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|-----------| | Jumping Jacks | 30 sec | 3 | 15 sec | | Push-Ups | 30 sec | 3 | 15 sec | | High Knees | 30 sec | 3 | 15 sec | | Bodyweight Squats | 30 sec | 3 | 15 sec | | Plank | 30 sec | 3 | 15 sec |

2. Tabata Training

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 240-320 calories in 20 minutes

| Exercise | Duration | Sets | Rest | |--------------------|-----------|------|-----------| | Burpees | 20 sec | 8 | 10 sec | | Mountain Climbers | 20 sec | 8 | 10 sec | | Squat Jumps | 20 sec | 8 | 10 sec | | Plank Jacks | 20 sec | 8 | 10 sec |

3. Core-Focused HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 calories in 30 minutes

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|-----------| | Russian Twists | 30 sec | 3 | 15 sec | | Bicycle Crunches | 30 sec | 3 | 15 sec | | Plank to Side Plank| 30 sec | 3 | 15 sec | | Leg Raises | 30 sec | 3 | 15 sec |

4. Full-Body HIIT

Equipment Needed: Dumbbells (optional)
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 400-500 calories in 30 minutes

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|-----------| | Dumbbell Thrusters | 30 sec | 4 | 15 sec | | Jump Squats | 30 sec | 4 | 15 sec | | Push-Up with Rotation| 30 sec | 4 | 15 sec | | Skaters | 30 sec | 4 | 15 sec |

5. Cardio HIIT

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 300-400 calories in 30 minutes

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|-----------| | High Knees | 30 sec | 3 | 15 sec | | Butt Kickers | 30 sec | 3 | 15 sec | | Side to Side Shuffles | 30 sec | 3 | 15 sec | | Skaters | 30 sec | 3 | 15 sec |

6. Strength and HIIT Combo

Equipment Needed: Resistance bands or dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450 calories in 30 minutes

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|-----------| | Band Squats | 30 sec | 3 | 15 sec | | Push-Ups | 30 sec | 3 | 15 sec | | Deadlifts (with dumbbells)| 30 sec | 3 | 15 sec | | Plank Rows | 30 sec | 3 | 15 sec |

7. Plyometric HIIT

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 400-600 calories in 30 minutes

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|-----------| | Box Jumps | 30 sec | 4 | 15 sec | | Burpees | 30 sec | 4 | 15 sec | | Lateral Jumps | 30 sec | 4 | 15 sec | | Tuck Jumps | 30 sec | 4 | 15 sec |

8. Low-Impact HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 calories in 30 minutes

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|-----------| | Marching in Place | 30 sec | 3 | 15 sec | | Step Touches | 30 sec | 3 | 15 sec | | Seated Leg Lifts | 30 sec | 3 | 15 sec | | Wall Push-Ups | 30 sec | 3 | 15 sec |

9. Family-Friendly HIIT

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 200-300 calories in 30 minutes

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|-----------| | Animal Walks (bear, crab)| 30 sec | 3 | 15 sec | | Balloon Pop Squats | 30 sec | 3 | 15 sec | | Dance Party (freestyle)| 30 sec | 3 | 15 sec | | Freeze Dance | 30 sec | 3 | 15 sec |

10. HIIT with Apps

Equipment Needed: Smartphone/Tablet
Difficulty Level: Varies
Calories Burned: Varies

A great way to enhance your HIIT workouts is by utilizing fitness apps that offer personalized training plans and video demonstrations. Many of these apps provide a variety of workouts, making it easy to switch things up.

Recommended Apps:

| App Name | Features | Cost | |--------------------|------------------------------------|------------| | HIIT Workouts | Customizable HIIT workouts | Free/Premium | | Nike Training Club | Guided workouts from trainers | Free | | 7 Minute Workout | Quick, effective workouts | Free |

Incorporating these home HIIT exercises into your routine can lead to significant improvements in strength and endurance. If you’re looking for personalized guidance, consider HipTrain, which offers affordable personal training through live 1-on-1 video sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.