Top 10 Bodyweight HIIT Exercises for Home Workouts

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn calories and build strength using just your body weight. The best part? You don’t need any equipment, making it perfect for home workouts. Here are the top 10 bodyweight HIIT exercises you can incorporate into your fitness routine today.

1. Burpees

• Reps: 10-15
• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty Level: Intermediate

2. Jump Squats

• Reps: 12-15
• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Intermediate

3. Mountain Climbers

• Reps: 20-30 (each leg)
• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Beginner to Intermediate

4. Push-Ups

• Reps: 10-15
• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 5-10 calories per minute
• Difficulty Level: Beginner to Advanced

5. Plank Jacks

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Intermediate

6. High Knees

• Reps: 30-45 seconds
• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Beginner to Intermediate

7. Lunges

• Reps: 10-12 (each leg)
• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 6-10 calories per minute
• Difficulty Level: Beginner

8. Tuck Jumps

• Reps: 8-12
• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Advanced

9. Plank to Push-Up

• Reps: 8-10
• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 5-10 calories per minute
• Difficulty Level: Intermediate to Advanced

10. Side Lunges

• Reps: 10-12 (each leg)
• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 6-10 calories per minute
• Difficulty Level: Beginner to Intermediate

Sample HIIT Workout Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------|-------------------|------|------| | Burpees | 10-15 | 3 | 30s | | Jump Squats | 12-15 | 3 | 30s | | Mountain Climbers | 20-30 (each leg) | 3 | 30s | | Push-Ups | 10-15 | 3 | 30s | | Plank Jacks | 15-20 | 3 | 30s | | High Knees | 30-45 seconds | 3 | 30s | | Lunges | 10-12 (each leg) | 3 | 30s | | Tuck Jumps | 8-12 | 3 | 30s | | Plank to Push-Up | 8-10 | 3 | 30s | | Side Lunges | 10-12 (each leg) | 3 | 30s |

Conclusion

Incorporating these bodyweight HIIT exercises into your home workouts can help you stay fit and energized in 2025 and beyond. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training that fits your schedule. Not only is it more cost-effective than traditional gyms, but it's also HSA/FSA approved for eligible expenses, making it a smart choice for your fitness journey.