Top 10 Best Bodyweight HIIT Workouts You Can Do at Home

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to torch calories and build strength without needing a gym full of equipment. Bodyweight HIIT workouts are particularly effective because they allow for flexibility and can be done in the comfort of your home. Here are the top 10 best bodyweight HIIT workouts you can do at home in 2025.

1. Burpee Blitz

Duration: 20 minutes
Sets: 5
Reps: 10-15 burpees per set
Difficulty: Intermediate
Calories Burned: Approximately 150-200

How to Do It: Start from a standing position, drop into a squat, kick your feet back into a plank, return to the squat, and jump up explosively.

2. Mountain Climber Madness

Duration: 15 minutes
Sets: 4
Reps: 30 seconds on, 30 seconds rest
Difficulty: Beginner to Intermediate
Calories Burned: Approximately 100-150

How to Do It: Begin in a plank position and alternate bringing your knees towards your chest as quickly as you can.

3. Jump Squats

Duration: 10 minutes
Sets: 3
Reps: 15-20 per set
Difficulty: Intermediate
Calories Burned: Approximately 120-180

How to Do It: Perform a regular squat and explode upward, landing softly back into the squat position.

4. Plank to Push-Up

Duration: 12 minutes
Sets: 4
Reps: 8-10 per set
Difficulty: Intermediate
Calories Burned: Approximately 80-120

How to Do It: Start in a plank position, lower to your elbows one arm at a time, then push back up into a plank.

5. High Knees

Duration: 10 minutes
Sets: 5
Reps: 30 seconds on, 30 seconds rest
Difficulty: Beginner
Calories Burned: Approximately 100-150

How to Do It: Run in place while lifting your knees as high as possible.

6. Lateral Shuffles

Duration: 15 minutes
Sets: 5
Reps: 30 seconds on, 30 seconds rest
Difficulty: Beginner
Calories Burned: Approximately 80-120

How to Do It: Shuffle side to side in a squat position, engaging your core and maintaining a low stance.

7. Tuck Jumps

Duration: 10 minutes
Sets: 4
Reps: 10-15 per set
Difficulty: Advanced
Calories Burned: Approximately 120-180

How to Do It: Jump up, bringing your knees to your chest, and land softly with bent knees.

8. Skater Jumps

Duration: 12 minutes
Sets: 4
Reps: 10-15 per side
Difficulty: Intermediate
Calories Burned: Approximately 100-150

How to Do It: Leap to one side, landing on one foot, and then leap to the other side, mimicking a skating motion.

9. Push-Up Variations

Duration: 15 minutes
Sets: 4
Reps: 8-12 per set
Difficulty: Intermediate
Calories Burned: Approximately 80-120

How to Do It: Mix standard push-ups with variations like wide grip or diamond push-ups for added intensity.

10. Cool Down with Stretching

Duration: 5-10 minutes
Sets: 1
Reps: Hold each stretch for 20-30 seconds
Difficulty: All levels
Calories Burned: Minimal

How to Do It: Focus on stretching major muscle groups to improve flexibility and reduce soreness after your HIIT workout.

Equipment Needed:

• None (optional: yoga mat for comfort)

Practical Tips:

• Always warm up before starting your HIIT session.
• Stay hydrated and listen to your body to avoid injury.
• Consider scheduling your workouts at times that fit your lifestyle for consistency.

Why Choose HipTrain?

For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live video personal training sessions. Our certified trainers can help you design a HIIT workout plan tailored to your fitness level and goals, ensuring you maximize your results. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.