Top 10 Best Bodyweight HIIT Workouts for Home Fitness

Updated January 2026

Are you looking to elevate your home fitness routine? Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to build strength, boost endurance, and burn calories without requiring any equipment. In this article, we’ll explore the top 10 bodyweight HIIT workouts that are perfect for exercising at home.

1. Burpee Blast

• Duration: 20 minutes
• Sets: 4
• Reps: 10 burpees per set
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200

Workout Table

| Exercise | Duration | Rest | |-------------|-----------|---------| | Burpees | 30 seconds| 30 seconds|

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2. Tabata Squats

• Duration: 16 minutes
• Sets: 8 rounds
• Reps: 20 squats per round
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150

Workout Table

| Exercise | Duration | Rest | |-------------|-----------|---------| | Squats | 20 seconds| 10 seconds|

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3. Mountain Climbers

• Duration: 15 minutes
• Sets: 5
• Reps: 30 seconds of mountain climbers
• Difficulty Level: Intermediate
• Calories Burned: Approximately 180

Workout Table

| Exercise | Duration | Rest | |------------------|-----------|---------| | Mountain Climbers| 30 seconds| 30 seconds|

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4. Push-Up Variations

• Duration: 20 minutes
• Sets: 4
• Reps: 10 push-ups (mix of standard, wide, and diamond)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 160

Workout Table

| Exercise | Duration | Rest | |-------------------|-----------|---------| | Push-Ups | 30 seconds| 30 seconds|

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5. Lunges with a Twist

• Duration: 15 minutes
• Sets: 4
• Reps: 12 lunges per leg
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 140

Workout Table

| Exercise | Duration | Rest | |-----------------------|-----------|---------| | Lunges with a Twist | 30 seconds| 30 seconds|

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6. Plank Jacks

• Duration: 15 minutes
• Sets: 5
• Reps: 30 seconds of plank jacks
• Difficulty Level: Intermediate
• Calories Burned: Approximately 160

Workout Table

| Exercise | Duration | Rest | |--------------|-----------|---------| | Plank Jacks | 30 seconds| 30 seconds|

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7. High Knees

• Duration: 10 minutes
• Sets: 5
• Reps: 30 seconds of high knees
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 180

Workout Table

| Exercise | Duration | Rest | |--------------|-----------|---------| | High Knees | 30 seconds| 30 seconds|

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8. Tuck Jumps

• Duration: 10 minutes
• Sets: 4
• Reps: 10 tuck jumps
• Difficulty Level: Advanced
• Calories Burned: Approximately 200

Workout Table

| Exercise | Duration | Rest | |--------------|-----------|---------| | Tuck Jumps | 30 seconds| 30 seconds|

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9. Skaters

• Duration: 15 minutes
• Sets: 4
• Reps: 20 skaters (10 per side)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 160

Workout Table

| Exercise | Duration | Rest | |--------------|-----------|---------| | Skaters | 30 seconds| 30 seconds|

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10. Core Crunches

• Duration: 10 minutes
• Sets: 4
• Reps: 15 crunches
• Difficulty Level: Beginner
• Calories Burned: Approximately 100

Workout Table

| Exercise | Duration | Rest | |--------------|-----------|---------| | Crunches | 30 seconds| 30 seconds|

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These bodyweight HIIT workouts are designed to be effective and efficient, helping you stay fit in the comfort of your own home. If you're looking for personalized guidance or want to take your fitness journey to the next level, consider trying HipTrain.

HipTrain offers affordable live 1-on-1 video personal training with certified trainers, making it easy to fit workouts into your busy schedule. Plus, all sessions are HSA/FSA approved for eligible expenses!