Top 10 Best Bodyweight HIIT Workouts for Home

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to torch calories and build strength, all from the comfort of your home. Bodyweight HIIT workouts are particularly appealing as they require no equipment, making them accessible for everyone. Here are the top 10 best bodyweight HIIT workouts you can do at home to maximize fat burning and strength building.

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~10-15 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |----------|------|----------| | Burpees | 8-12 | 20 sec | | Rest | - | 10 sec |

2. Mountain Climbers

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~8-12 per minute
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Duration | |-------------------|------|----------| | Mountain Climbers | 20-30| 30 sec | | Rest | - | 15 sec |

3. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~10-15 per minute
Difficulty Level: Beginner

| Exercise | Reps | Duration | |------------|------|----------| | High Knees | 30-40| 30 sec | | Rest | - | 15 sec |

4. Squat Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |-------------|------|----------| | Squat Jumps | 10-15| 20 sec | | Rest | - | 10 sec |

5. Push-Up to Plank

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~8-10 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |--------------------|------|----------| | Push-Up to Plank | 5-10 | 30 sec | | Rest | - | 15 sec |

6. Lateral Bounds

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~8-12 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |----------------|------|----------| | Lateral Bounds | 10-12| 20 sec | | Rest | - | 10 sec |

7. Plank Jacks

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~10-15 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |------------|------|----------| | Plank Jacks| 15-20| 30 sec | | Rest | - | 15 sec |

8. Tuck Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~10-15 per minute
Difficulty Level: Advanced

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

9. Skaters

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~8-12 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |----------|------|----------| | Skaters | 10-15| 30 sec | | Rest | - | 15 sec |

10. Plank to Side Plank

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~8-10 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |-------------------------|------|----------| | Plank to Side Plank | 5-10 | 30 sec | | Rest | - | 15 sec |

Final Thoughts

These bodyweight HIIT workouts are perfect for burning fat and building strength without the need for any equipment. Incorporating these routines into your weekly schedule can help you achieve your fitness goals while staying active at home.

For those looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you tailor your workouts to fit your needs, and our services are HSA/FSA approved for eligible expenses.