Top 10 Bodyweight HIIT Workouts for an Efficient Home Routine

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to get fit quickly without the need for expensive gym memberships or equipment. Bodyweight HIIT workouts can be done anywhere, making them perfect for home routines. Here are the 10 best bodyweight HIIT workouts that will boost your fitness levels efficiently.

1. Burpee Blast

Workout Table:

| Exercise | Duration | Sets | Rest | |---------------|----------|------|----------| | Burpees | 30 sec | 4 | 30 sec |

Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate

Description: Start in a standing position, drop into a squat, kick your legs back into a plank, do a push-up, return to squat, and jump up explosively.

2. High Knees

Workout Table:

| Exercise | Duration | Sets | Rest | |---------------|----------|------|----------| | High Knees | 30 sec | 4 | 30 sec |

Calories Burned: ~8-10 per minute
Difficulty Level: Beginner

Description: Stand tall and run in place, bringing your knees up to hip level as quickly as possible.

3. Mountain Climbers

Workout Table:

| Exercise | Duration | Sets | Rest | |-------------------|----------|------|----------| | Mountain Climbers | 30 sec | 4 | 30 sec |

Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate

Description: Start in a plank position and quickly alternate bringing your knees to your chest.

4. Jump Squats

Workout Table:

| Exercise | Duration | Sets | Rest | |------------------|----------|------|----------| | Jump Squats | 30 sec | 4 | 30 sec |

Calories Burned: ~8-10 per minute
Difficulty Level: Intermediate

Description: Perform a squat and explode into a jump, landing softly back into the squat position.

5. Plank Jacks

Workout Table:

| Exercise | Duration | Sets | Rest | |------------------|----------|------|----------| | Plank Jacks | 30 sec | 4 | 30 sec |

Calories Burned: ~8-10 per minute
Difficulty Level: Intermediate

Description: From a plank position, jump your feet out wide and back together, similar to a jumping jack.

6. Tuck Jumps

Workout Table:

| Exercise | Duration | Sets | Rest | |------------------|----------|------|----------| | Tuck Jumps | 30 sec | 4 | 30 sec |

Calories Burned: ~10-12 per minute
Difficulty Level: Advanced

Description: Jump as high as you can while tucking your knees towards your chest.

7. Skaters

Workout Table:

| Exercise | Duration | Sets | Rest | |------------------|----------|------|----------| | Skaters | 30 sec | 4 | 30 sec |

Calories Burned: ~8-10 per minute
Difficulty Level: Intermediate

Description: Leap sideways from one foot to the other, mimicking a speed skater's motion.

8. Push-Up to Side Plank

Workout Table:

| Exercise | Duration | Sets | Rest | |---------------------|----------|------|----------| | Push-Up to Side Plank | 30 sec | 4 | 30 sec |

Calories Burned: ~10-12 per minute
Difficulty Level: Advanced

Description: Perform a push-up, then rotate into a side plank, lifting the top arm towards the ceiling.

9. Lateral Lunges

Workout Table:

| Exercise | Duration | Sets | Rest | |------------------|----------|------|----------| | Lateral Lunges | 30 sec | 4 | 30 sec |

Calories Burned: ~8-10 per minute
Difficulty Level: Intermediate

Description: Step out to the side into a lunge, alternating sides.

10. Bear Crawls

Workout Table:

| Exercise | Duration | Sets | Rest | |------------------|----------|------|----------| | Bear Crawls | 30 sec | 4 | 30 sec |

Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate

Description: Move forward on your hands and feet, keeping your knees off the ground.

Conclusion

Incorporating these best bodyweight HIIT workouts into your home routine will provide an efficient way to burn calories and build strength. With no equipment necessary, you can easily fit these workouts into your busy schedule.

For personalized guidance and to maximize your results, consider trying HipTrain's affordable 1-on-1 live personal training. Our certified trainers can help you tailor these workouts to your needs, ensuring you stay motivated and on track. Plus, our services are HSA/FSA approved for eligible expenses!