Top 10 Best Bodyweight HIIT Workouts for At-Home Fitness

Finding the right workout routine can be challenging, especially when you're trying to fit effective exercise into a busy schedule. Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic option for at-home fitness, allowing you to burn calories and build strength without the need for equipment. Updated January 2026, here are the top 10 best bodyweight HIIT workouts that you can do at home, making them perfect for anyone looking to maximize their fitness efficiency.

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 5
Difficulty Level: Intermediate
Calories Burned: Approximately 10 per minute

| Exercise | Reps | Sets | Duration | |------------|-------|------|-----------| | Burpees | 10 | 5 | 20 sec | | Rest | - | 5 | 10 sec |

Equipment Needed: None
Tip: Focus on form to maximize efficiency and prevent injury.

2. Mountain Climber Madness

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8 per minute

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|-----------| | Mountain Climbers | 15 | 4 | 30 sec | | Rest | - | 4 | 15 sec |

Equipment Needed: None
Tip: Keep your core tight and back straight for optimal movement.

3. Jump Squat Circuit

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approximately 9 per minute

| Exercise | Reps | Sets | Duration | |---------------|-------|------|-----------| | Jump Squats | 12 | 4 | 30 sec | | Rest | - | 4 | 15 sec |

Equipment Needed: None
Tip: Land softly to minimize impact on your joints.

4. High Knees Challenge

Duration: 20 seconds on, 10 seconds off
Sets: 5
Difficulty Level: Beginner
Calories Burned: Approximately 7 per minute

| Exercise | Reps | Sets | Duration | |------------|-------|------|-----------| | High Knees | 15 | 5 | 20 sec | | Rest | - | 5 | 10 sec |

Equipment Needed: None
Tip: Pump your arms to increase intensity and coordination.

5. Plank Jacks

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approximately 6 per minute

| Exercise | Reps | Sets | Duration | |-------------|-------|------|-----------| | Plank Jacks | 15 | 4 | 30 sec | | Rest | - | 4 | 15 sec |

Equipment Needed: None
Tip: Maintain a solid plank position to engage your core effectively.

6. Tuck Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 5
Difficulty Level: Advanced
Calories Burned: Approximately 12 per minute

| Exercise | Reps | Sets | Duration | |--------------|-------|------|-----------| | Tuck Jumps | 8 | 5 | 20 sec | | Rest | - | 5 | 10 sec |

Equipment Needed: None
Tip: Aim to bring your knees as high as possible for maximum effect.

7. Skater Jumps

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approximately 10 per minute

| Exercise | Reps | Sets | Duration | |---------------|-------|------|-----------| | Skater Jumps | 12 | 4 | 30 sec | | Rest | - | 4 | 15 sec |

Equipment Needed: None
Tip: Focus on balance and landing softly to protect your joints.

8. Push-Up to Side Plank

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approximately 9 per minute

| Exercise | Reps | Sets | Duration | |------------------------|-------|------|-----------| | Push-Up to Side Plank | 8 | 4 | 30 sec | | Rest | - | 4 | 15 sec |

Equipment Needed: None
Tip: Engage your core throughout the movement to maintain stability.

9. Lateral Lunges

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8 per minute

| Exercise | Reps | Sets | Duration | |----------------|-------|------|-----------| | Lateral Lunges | 10 | 4 | 30 sec | | Rest | - | 4 | 15 sec |

Equipment Needed: None
Tip: Keep your back straight and chest up during the movement.

10. Plank to Push-Up

Duration: 20 seconds on, 10 seconds off
Sets: 5
Difficulty Level: Advanced
Calories Burned: Approximately 11 per minute

| Exercise | Reps | Sets | Duration | |--------------------|-------|------|-----------| | Plank to Push-Up | 6 | 5 | 20 sec | | Rest | - | 5 | 10 sec |

Equipment Needed: None
Tip: Focus on transitioning smoothly between the plank and push-up positions.

Conclusion

These top 10 best bodyweight HIIT workouts are perfect for maximizing your fitness routine at home. They require no equipment, making them accessible for anyone, regardless of their fitness level. If you're looking for personalized guidance, consider HipTrain, which offers affordable live 1-on-1 personal training sessions. You can enjoy the flexibility of scheduling workouts that fit your busy lifestyle, and the sessions are HSA/FSA approved for eligible expenses.