Top 10 Best Bodyweight HIIT Workouts for Quick Home Sessions

Updated December 2025

High-Intensity Interval Training (HIIT) is an excellent way to maximize your workouts while using just your body weight. These workouts are perfect for busy professionals looking to squeeze in effective exercise sessions at home. Below, we've compiled the top 10 best bodyweight HIIT workouts that you can do without any equipment, making them both accessible and effective.

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~150
| Exercise | Sets | Reps | Duration | |------------------|------|-----------|--------------| | Jumping Jacks | 4 | 30 seconds| 20 seconds | | Push-Ups | 4 | 10-15 | 30 seconds | | Rest | - | - | 30 seconds |

2. Burpees & Plank Jacks

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~200
| Exercise | Sets | Reps | Duration | |------------------|------|-----------|--------------| | Burpees | 5 | 10 | 30 seconds | | Plank Jacks | 5 | 15 | 30 seconds | | Rest | - | - | 30 seconds |

3. High Knees & Mountain Climbers

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~180
| Exercise | Sets | Reps | Duration | |------------------|------|-----------|--------------| | High Knees | 4 | 30 seconds| 20 seconds | | Mountain Climbers| 4 | 30 seconds| 20 seconds | | Rest | - | - | 30 seconds |

4. Squat Jumps & Lunges

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: ~250
| Exercise | Sets | Reps | Duration | |------------------|------|-----------|--------------| | Squat Jumps | 5 | 10-15 | 30 seconds | | Alternating Lunges| 5 | 10-12 each leg| 30 seconds | | Rest | - | - | 30 seconds |

5. T-Push Ups & Side Lunges

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~200
| Exercise | Sets | Reps | Duration | |------------------|------|-----------|--------------| | T-Push Ups | 4 | 8-10 | 30 seconds | | Side Lunges | 4 | 10-12 each leg| 30 seconds | | Rest | - | - | 30 seconds |

6. Skaters & Bear Crawls

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~190
| Exercise | Sets | Reps | Duration | |------------------|------|-----------|--------------| | Skaters | 4 | 30 seconds| 20 seconds | | Bear Crawls | 4 | 30 seconds| 20 seconds | | Rest | - | - | 30 seconds |

7. Russian Twists & Flutter Kicks

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~150
| Exercise | Sets | Reps | Duration | |------------------|------|-----------|--------------| | Russian Twists | 4 | 15 each side| 30 seconds | | Flutter Kicks | 4 | 30 seconds| 20 seconds | | Rest | - | - | 30 seconds |

8. Frog Jumps & Plank Hold

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~220
| Exercise | Sets | Reps | Duration | |------------------|------|-----------|--------------| | Frog Jumps | 4 | 10-12 | 30 seconds | | Plank Hold | 4 | - | 30 seconds | | Rest | - | - | 30 seconds |

9. Inchworms & Broad Jumps

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~210
| Exercise | Sets | Reps | Duration | |------------------|------|-----------|--------------| | Inchworms | 4 | 10 | 30 seconds | | Broad Jumps | 4 | 8-10 | 30 seconds | | Rest | - | - | 30 seconds |

10. Shadow Boxing & Jump Squats

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~160
| Exercise | Sets | Reps | Duration | |------------------|------|-----------|--------------| | Shadow Boxing | 4 | 30 seconds| 20 seconds | | Jump Squats | 4 | 10-12 | 30 seconds | | Rest | - | - | 30 seconds |

These bodyweight HIIT workouts are not only effective but can be tailored to fit your schedule, making them perfect for home training. For those looking for affordable personal training, consider HipTrain's live 1-on-1 sessions with certified trainers, which can guide you through these workouts and more.

Additionally, HipTrain is HSA/FSA approved for eligible expenses, making it a budget-friendly option for personalized fitness training.