The Best HIIT Bodyweight Workouts You Can Do at Home

Updated December 2025

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn calories and improve cardiovascular fitness without needing a gym membership or expensive equipment. With just your body weight and a little bit of space, you can achieve great results right at home. Here are the best HIIT bodyweight workouts you can do at home, perfect for any fitness level!

1. Tabata Training

Duration: 20 seconds work, 10 seconds rest
Sets: 8 rounds (4 minutes total)
Calories Burned: Approx. 200-400

Exercises:

• Jump Squats
• Push-Ups
• Burpees
• Mountain Climbers

| Exercise | Reps | Sets | Duration | |------------------|------------------|------|--------------| | Jump Squats | 20 seconds | 1 | 20s work, 10s rest | | Push-Ups | 20 seconds | 1 | 20s work, 10s rest | | Burpees | 20 seconds | 1 | 20s work, 10s rest | | Mountain Climbers| 20 seconds | 1 | 20s work, 10s rest |

2. AMRAP (As Many Rounds As Possible)

Duration: 12 minutes
Calories Burned: Approx. 300-500

Exercises:

• 10 Push-Ups
• 15 Air Squats
• 20 High Knees
• 10 Tricep Dips (using a chair)

| Exercise | Reps | Sets | Duration | |------------------|---------|------|--------------| | Push-Ups | 10 | AMRAP| 12 minutes | | Air Squats | 15 | AMRAP| 12 minutes | | High Knees | 20 | AMRAP| 12 minutes | | Tricep Dips | 10 | AMRAP| 12 minutes |

3. Pyramid Workout

Duration: 20 minutes
Calories Burned: Approx. 250-450

Exercises:

• 5 Burpees
• 10 Jump Squats
• 15 Push-Ups
• 20 Mountain Climbers

| Exercise | Reps | Sets | Duration | |------------------|---------|------|--------------| | Burpees | 5 | 1 | 20 minutes | | Jump Squats | 10 | 1 | 20 minutes | | Push-Ups | 15 | 1 | 20 minutes | | Mountain Climbers| 20 | 1 | 20 minutes |

4. Ladder Workout

Duration: 15 minutes
Calories Burned: Approx. 200-350

Exercises:

• 1 Jumping Jack
• 2 Push-Ups
• 3 Sit-Ups
• 4 Burpees

| Exercise | Reps | Sets | Duration | |------------------|---------|------|--------------| | Jumping Jacks | 1-10 | 1 | 15 minutes | | Push-Ups | 2-10 | 1 | 15 minutes | | Sit-Ups | 3-10 | 1 | 15 minutes | | Burpees | 4-10 | 1 | 15 minutes |

5. Core Crusher

Duration: 15 minutes
Calories Burned: Approx. 150-250

Exercises:

• Plank (30 seconds)
• Russian Twists (30 seconds)
• Bicycle Crunches (30 seconds)
• Side Plank (30 seconds each side)

| Exercise | Reps | Sets | Duration | |------------------|---------|------|--------------| | Plank | 1 | 3 | 30 seconds | | Russian Twists | 1 | 3 | 30 seconds | | Bicycle Crunches | 1 | 3 | 30 seconds | | Side Plank | 1 | 3 | 30 seconds |

6. Full-Body Blast

Duration: 20 minutes
Calories Burned: Approx. 300-500

Exercises:

• 10 Burpees
• 15 Jumping Squats
• 20 Push-Ups
• 25 Mountain Climbers

| Exercise | Reps | Sets | Duration | |------------------|---------|------|--------------| | Burpees | 10 | 1 | 20 minutes | | Jump Squats | 15 | 1 | 20 minutes | | Push-Ups | 20 | 1 | 20 minutes | | Mountain Climbers| 25 | 1 | 20 minutes |

7. Explosive HIIT

Duration: 15 minutes
Calories Burned: Approx. 250-350

Exercises:

• 30 seconds of Jump Squats
• 30 seconds of Push-Ups
• 30 seconds of Skaters
• 30 seconds of Plank Jacks

| Exercise | Reps | Sets | Duration | |------------------|---------|------|--------------| | Jump Squats | 1 | 1 | 30 seconds | | Push-Ups | 1 | 1 | 30 seconds | | Skaters | 1 | 1 | 30 seconds | | Plank Jacks | 1 | 1 | 30 seconds |

8. Quick Cardio Blast

Duration: 10 minutes
Calories Burned: Approx. 150-250

Exercises:

• 30 seconds of High Knees
• 30 seconds of Butt Kicks
• 30 seconds of Jumping Jacks
• 30 seconds of Rest

| Exercise | Reps | Sets | Duration | |------------------|---------|------|--------------| | High Knees | 1 | 1 | 30 seconds | | Butt Kicks | 1 | 1 | 30 seconds | | Jumping Jacks | 1 | 1 | 30 seconds | | Rest | 1 | 1 | 30 seconds |

Why Choose HipTrain for Your HIIT Workouts?

HipTrain offers affordable live 1-on-1 video personal training, making it easy to get professional guidance right from the comfort of your home. Our certified personal trainers can customize HIIT workouts specifically for you, ensuring you maximize your results with a flexible schedule that fits your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses, making it a financially smart choice as well.