Top 10 Bodyweight HIIT Exercises for Effective Home Workouts

Are you looking to ramp up your fitness routine without needing any equipment? Bodyweight HIIT (High-Intensity Interval Training) exercises are a fantastic way to build strength, improve endurance, and burn calories—all from the comfort of your home. Updated January 2026, we've compiled the top 10 bodyweight HIIT exercises that you can easily incorporate into your home workouts. Let's dive in!

1. Jumping Jacks

Difficulty Level: Easy
Calories Burned: Approximately 100 calories in 10 minutes

Workout Table: | Sets | Duration | Rest | |------|----------|------| | 3 | 30 sec | 15 sec |

2. Burpees

Difficulty Level: Medium
Calories Burned: Approximately 150 calories in 10 minutes

Workout Table: | Sets | Reps | Rest | |------|------|------| | 3 | 10 | 30 sec |

3. Mountain Climbers

Difficulty Level: Medium
Calories Burned: Approximately 120 calories in 10 minutes

Workout Table: | Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 20 sec |

4. High Knees

Difficulty Level: Easy
Calories Burned: Approximately 100 calories in 10 minutes

Workout Table: | Sets | Duration | Rest | |------|----------|------| | 3 | 30 sec | 15 sec |

5. Plank Jacks

Difficulty Level: Medium
Calories Burned: Approximately 130 calories in 10 minutes

Workout Table: | Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 20 sec |

6. Squat Jumps

Difficulty Level: Medium
Calories Burned: Approximately 140 calories in 10 minutes

Workout Table: | Sets | Reps | Rest | |------|------|------| | 3 | 12 | 30 sec |

7. Push-Up to T-Plank

Difficulty Level: Hard
Calories Burned: Approximately 160 calories in 10 minutes

Workout Table: | Sets | Reps | Rest | |------|------|------| | 3 | 8 | 30 sec |

8. Lateral Shuffles

Difficulty Level: Easy
Calories Burned: Approximately 90 calories in 10 minutes

Workout Table: | Sets | Duration | Rest | |------|----------|------| | 3 | 30 sec | 15 sec |

9. Skaters

Difficulty Level: Medium
Calories Burned: Approximately 110 calories in 10 minutes

Workout Table: | Sets | Duration | Rest | |------|----------|------| | 4 | 30 sec | 20 sec |

10. Plank Shoulder Taps

Difficulty Level: Hard
Calories Burned: Approximately 140 calories in 10 minutes

Workout Table: | Sets | Duration | Rest | |------|----------|------| | 3 | 30 sec | 20 sec |

Tips for Effective Bodyweight HIIT Workouts:

• Warm-Up: Always start with a 5-10 minute warm-up to prepare your body for intense activity.
• Maintain Form: Focus on maintaining proper form to prevent injuries, especially during high-intensity moves.
• Stay Hydrated: Keep water handy and hydrate before, during, and after your workout.
• Cool Down: Finish with a cool-down and stretching session to aid recovery.

Why Choose HipTrain for Your Fitness Journey?

If you're looking for personalized guidance, HipTrain offers affordable 1-on-1 live video personal training sessions with certified trainers. With flexible scheduling perfect for busy professionals and HSA/FSA eligibility for eligible expenses, HipTrain is an excellent choice for enhancing your home workouts.