Top 10 Bodyweight HIIT Workouts for At-Home Fitness

Are you looking to boost your fitness routine without the need for expensive equipment or a gym membership? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice for at-home fitness. They require minimal space and can be tailored to fit any fitness level. Here, we've compiled the Top 10 Bodyweight HIIT Workouts that you can do from the comfort of your home. Updated January 2026, these workouts are designed to provide maximum results in minimal time.

1. Burpee Blast

• Duration: 20 minutes
• Sets: 4 rounds
• Reps: 10 burpees per round
• Calories Burned: ~200
• Difficulty: Intermediate
• Equipment: None

Workout Table:

| Exercise | Reps | Duration | |----------|------|----------| | Burpees | 10 | 20 mins |

2. Jump Squats & Mountain Climbers

• Duration: 15 minutes
• Sets: 3 rounds
• Reps: 12 jump squats, 15 mountain climbers
• Calories Burned: ~150
• Difficulty: Beginner to Intermediate
• Equipment: None

Workout Table:

| Exercise | Reps | Duration | |-------------------|------|----------| | Jump Squats | 12 | 15 mins | | Mountain Climbers | 15 | 15 mins |

3. Plank Jacks & Push-Ups

• Duration: 20 minutes
• Sets: 4 rounds
• Reps: 10 plank jacks, 10 push-ups
• Calories Burned: ~250
• Difficulty: Intermediate
• Equipment: None

Workout Table:

| Exercise | Reps | Duration | |----------------|------|----------| | Plank Jacks | 10 | 20 mins | | Push-Ups | 10 | 20 mins |

4. Lunges & High Knees

• Duration: 15 minutes
• Sets: 3 rounds
• Reps: 10 lunges (each leg), 30 seconds high knees
• Calories Burned: ~180
• Difficulty: Beginner
• Equipment: None

Workout Table:

| Exercise | Reps/Duration | Sets | |---------------|---------------|------| | Lunges | 10 each leg | 3 | | High Knees | 30 seconds | 3 |

5. Tuck Jumps & Side Lunges

• Duration: 20 minutes
• Sets: 4 rounds
• Reps: 10 tuck jumps, 10 side lunges (each side)
• Calories Burned: ~220
• Difficulty: Intermediate
• Equipment: None

Workout Table:

| Exercise | Reps | Duration | |----------------|------|----------| | Tuck Jumps | 10 | 20 mins | | Side Lunges | 10 each side | 20 mins |

6. Skaters & Bicycle Crunches

• Duration: 15 minutes
• Sets: 3 rounds
• Reps: 12 skaters, 15 bicycle crunches
• Calories Burned: ~160
• Difficulty: Beginner to Intermediate
• Equipment: None

Workout Table:

| Exercise | Reps | Duration | |-------------------|------|----------| | Skaters | 12 | 15 mins | | Bicycle Crunches | 15 | 15 mins |

7. Wall Sit & Bear Crawl

• Duration: 20 minutes
• Sets: 4 rounds
• Reps: 30 seconds wall sit, 30 seconds bear crawl
• Calories Burned: ~190
• Difficulty: Intermediate
• Equipment: None

Workout Table:

| Exercise | Duration | Sets | |----------------|----------|------| | Wall Sit | 30 secs | 4 | | Bear Crawl | 30 secs | 4 |

8. Inchworms & Star Jumps

• Duration: 15 minutes
• Sets: 3 rounds
• Reps: 10 inchworms, 10 star jumps
• Calories Burned: ~170
• Difficulty: Intermediate
• Equipment: None

Workout Table:

| Exercise | Reps | Duration | |----------------|------|----------| | Inchworms | 10 | 15 mins | | Star Jumps | 10 | 15 mins |

9. Speed Skaters & Plank Rotations

• Duration: 20 minutes
• Sets: 4 rounds
• Reps: 12 speed skaters, 10 plank rotations
• Calories Burned: ~230
• Difficulty: Intermediate
• Equipment: None

Workout Table:

| Exercise | Reps | Duration | |-------------------|------|----------| | Speed Skaters | 12 | 20 mins | | Plank Rotations | 10 | 20 mins |

10. Dynamic Stretch & Cool Down

• Duration: 10 minutes
• Sets: 1 round
• Reps: N/A
• Calories Burned: ~50
• Difficulty: All Levels
• Equipment: None

Workout Table:

| Exercise | Duration | |--------------------|----------| | Dynamic Stretch | 5 mins | | Cool Down Stretches | 5 mins |

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to enhance their at-home fitness routine. Each workout can be performed without any equipment, making them accessible and convenient. If you're looking for personalized guidance and support, consider trying HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can help you achieve your fitness goals with flexibility that fits your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses.