Top 10 Best HIIT Bodyweight Workouts You Can Do at Home

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective workout strategy that combines short bursts of intense exercise with periods of rest or lower-intensity exercise. The best part? You can do these workouts right at home without any equipment! Here are the top 10 best HIIT bodyweight workouts you can implement into your home fitness routine.

1. Jumping Jacks

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

How to Perform:

• Stand with your feet together and arms at your sides.
• Jump up, spreading your legs while raising your arms overhead.
• Jump back to the starting position.

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2. Burpees

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate

How to Perform:

• Start in a standing position.
• Drop into a squat, placing your hands on the floor.
• Kick your feet back into a plank position, perform a push-up, return to squat, and jump up.

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3. High Knees

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate

How to Perform:

• Stand with feet hip-width apart.
• Run in place, bringing your knees up to your chest as high as possible.

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4. Mountain Climbers

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

How to Perform:

• Start in a plank position.
• Quickly bring one knee toward your chest, then switch legs, maintaining a fast pace.

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5. Squat Jumps

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate

How to Perform:

• Stand with feet shoulder-width apart.
• Lower into a squat and explode upwards, landing softly back into a squat.

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6. Plank Jacks

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

How to Perform:

• Start in a plank position.
• Jump your feet out wide and back together, maintaining a strong core.

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7. Push-Up to T

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10-12 per minute
Difficulty Level: Advanced

How to Perform:

• Perform a push-up, then rotate your body into a side plank, raising one arm to the sky. Alternate sides.

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8. Lateral Lunges

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

How to Perform:

• Stand with feet together, step out to the side, and lower into a lunge, alternating sides.

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9. Skaters

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate

How to Perform:

• Jump to the side, landing on one foot while bringing the other foot behind you. Alternate sides quickly.

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10. Plank to Push-Up

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10-12 per minute
Difficulty Level: Advanced

How to Perform:

• Start in a plank position on your forearms.
• Push up onto your hands one arm at a time, then return back to your forearms.

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Quick Workout Table

| Exercise | Duration | Rest | Sets | Calories Burned | |----------------------|-----------|------|------|------------------| | Jumping Jacks | 30 seconds| 15s | 4 | ~8-10 | | Burpees | 30 seconds| 15s | 4 | ~10-12 | | High Knees | 30 seconds| 15s | 4 | ~10-12 | | Mountain Climbers | 30 seconds| 15s | 4 | ~8-10 | | Squat Jumps | 30 seconds| 15s | 4 | ~10-12 | | Plank Jacks | 30 seconds| 15s | 4 | ~8-10 | | Push-Up to T | 30 seconds| 15s | 4 | ~10-12 | | Lateral Lunges | 30 seconds| 15s | 4 | ~8-10 | | Skaters | 30 seconds| 15s | 4 | ~10-12 | | Plank to Push-Up | 30 seconds| 15s | 4 | ~10-12 |

Why Choose HipTrain?

If you're looking for personalized guidance while doing these HIIT workouts at home, HipTrain offers affordable 1-on-1 live personal training, ensuring you have the support you need to succeed. Our certified trainers can help you tailor these workouts to fit your fitness level, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.