Top 10 Best Bodyweight HIIT Workouts You Can Do at Home

If you're looking to get fit without the hassle of heading to the gym, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice. These workouts can be done at home, require no equipment, and can be tailored to fit any fitness level. Updated December 2025, here are the top 10 best bodyweight HIIT workouts you can do at home.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 8-10 per minute
• Difficulty Level: Easy

Jumping jacks are a classic cardio exercise that warms up the body and gets your heart rate up.

2. Burpees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 10-15 per minute
• Difficulty Level: Intermediate

Burpees combine a squat, push-up, and jump for a full-body workout that builds strength and endurance.

3. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 8-12 per minute
• Difficulty Level: Intermediate

High knees engage your core and legs while providing a great cardio workout.

4. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 8-12 per minute
• Difficulty Level: Intermediate

This exercise targets your abs and improves cardiovascular fitness.

5. Squat Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 10-15 per minute
• Difficulty Level: Intermediate

Squat jumps are effective for building leg strength and increasing explosive power.

6. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 8-12 per minute
• Difficulty Level: Intermediate

Plank jacks combine a plank with jumping jacks, offering a great way to work your core and shoulders.

7. Tuck Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 10-15 per minute
• Difficulty Level: Advanced

Tuck jumps are excellent for developing lower body power and agility.

8. Push-Up to Side Plank

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 8-12 per minute
• Difficulty Level: Advanced

This exercise combines upper body strength with core stability.

9. Reverse Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 8-10 per minute
• Difficulty Level: Easy

Reverse lunges are great for building leg strength while minimizing knee strain.

10. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 8-12 per minute
• Difficulty Level: Intermediate

Skaters improve lateral movement and engage your glutes and legs.

Sample Workout Table

| Exercise | Duration | Rest | Sets | Difficulty Level | |------------------------|-----------|--------|------|-------------------| | Jumping Jacks | 30 sec | 15 sec | 4 | Easy | | Burpees | 30 sec | 15 sec | 4 | Intermediate | | High Knees | 30 sec | 15 sec | 4 | Intermediate | | Mountain Climbers | 30 sec | 15 sec | 4 | Intermediate | | Squat Jumps | 30 sec | 15 sec | 4 | Intermediate | | Plank Jacks | 30 sec | 15 sec | 4 | Intermediate | | Tuck Jumps | 30 sec | 15 sec | 4 | Advanced | | Push-Up to Side Plank | 30 sec | 15 sec | 4 | Advanced | | Reverse Lunges | 30 sec | 15 sec | 4 | Easy | | Skaters | 30 sec | 15 sec | 4 | Intermediate |

Why Choose HipTrain for Your HIIT Workouts?

With HipTrain, you can elevate your home workouts with personalized guidance from certified trainers. Our live 1-on-1 video personal training sessions are affordable compared to traditional gyms and are HSA/FSA approved for eligible expenses. Plus, we offer flexible scheduling to fit your busy lifestyle.