Top 10 Bodyweight HIIT Workouts for At-Home Exercise

Updated December 2025

High-Intensity Interval Training (HIIT) is an efficient way to get fit without the need for expensive gym equipment. Bodyweight HIIT workouts are perfect for home exercise, allowing you to burn calories, build strength, and improve cardiovascular health all from the comfort of your living room. Below are the best bodyweight HIIT workouts you can incorporate into your fitness routine.

1. Jumping Jacks & Push-Ups

Workout Overview:

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4 rounds

| Exercise | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |---------------|---------------|------------------|---------------------------| | Jumping Jacks | 20 seconds | Easy | 8-10 | | Push-Ups | 20 seconds | Moderate | 10-12 |

Equipment Needed: None

2. Burpees & Mountain Climbers

Workout Overview:

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5 rounds

| Exercise | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |-------------------|---------------|------------------|---------------------------| | Burpees | 30 seconds | Hard | 12-15 | | Mountain Climbers | 30 seconds | Moderate | 10-12 |

Equipment Needed: None

3. High Knees & Squat Jumps

Workout Overview:

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds

| Exercise | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |----------------|---------------|------------------|---------------------------| | High Knees | 30 seconds | Moderate | 10-12 | | Squat Jumps | 30 seconds | Hard | 12-15 |

Equipment Needed: None

4. Plank to Shoulder Tap & Tuck Jumps

Workout Overview:

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4 rounds

| Exercise | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |-------------------------|---------------|------------------|---------------------------| | Plank to Shoulder Tap | 20 seconds | Moderate | 8-10 | | Tuck Jumps | 20 seconds | Hard | 12-15 |

Equipment Needed: None

5. Lunges & Side Shuffles

Workout Overview:

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds

| Exercise | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |----------------|---------------|------------------|---------------------------| | Lunges | 30 seconds | Moderate | 10-12 | | Side Shuffles | 30 seconds | Easy | 8-10 |

Equipment Needed: None

6. Skaters & Bear Crawls

Workout Overview:

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5 rounds

| Exercise | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |---------------|---------------|------------------|---------------------------| | Skaters | 20 seconds | Moderate | 10-12 | | Bear Crawls | 20 seconds | Moderate | 8-10 |

Equipment Needed: None

7. Bicycle Crunches & Plank Jacks

Workout Overview:

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds

| Exercise | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |--------------------|---------------|------------------|---------------------------| | Bicycle Crunches | 30 seconds | Moderate | 8-10 | | Plank Jacks | 30 seconds | Hard | 10-12 |

Equipment Needed: None

8. Russian Twists & Wall Sit

Workout Overview:

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds

| Exercise | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |------------------|---------------|------------------|---------------------------| | Russian Twists | 30 seconds | Moderate | 8-10 | | Wall Sit | 30 seconds | Easy | 5-7 |

Equipment Needed: None

9. Inchworms & Star Jumps

Workout Overview:

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4 rounds

| Exercise | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |----------------|---------------|------------------|---------------------------| | Inchworms | 20 seconds | Moderate | 8-10 | | Star Jumps | 20 seconds | Hard | 12-15 |

Equipment Needed: None

10. Flutter Kicks & Reverse Lunges

Workout Overview:

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds

| Exercise | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |-------------------|---------------|------------------|---------------------------| | Flutter Kicks | 30 seconds | Moderate | 8-10 | | Reverse Lunges | 30 seconds | Moderate | 10-12 |

Equipment Needed: None

Conclusion

These bodyweight HIIT workouts are not only effective but also convenient for at-home exercise. With no equipment needed, they can easily fit into your busy schedule. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. Plus, HipTrain sessions are HSA/FSA approved, making it easier to invest in your health without breaking the bank.