Top 10 Bodyweight HIIT Workouts for At-Home Fitness

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to stay fit at home without needing any equipment. These workouts are perfect for busy professionals or anyone looking to get a great workout in a short amount of time. Here’s a list of the top 10 bodyweight HIIT workouts that you can easily incorporate into your home fitness routine.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate

| Exercise | Reps | |----------|------| | Burpees | 10 |

Description: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

2. Mountain Climbers

• Duration: 30 seconds on, 15 seconds off
• Sets: 5
• Calories Burned: ~8 calories per minute
• Difficulty Level: Beginner to Intermediate

| Exercise | Reps | |------------------|-------------| | Mountain Climbers| 30 seconds |

Description: Get into a plank position and alternate bringing your knees to your chest as quickly as possible.

3. Jump Squats

• Duration: 30 seconds on, 30 seconds off
• Sets: 4
• Calories Burned: ~12 calories per minute
• Difficulty Level: Intermediate

| Exercise | Reps | |-------------|------| | Jump Squats | 15 |

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

4. High Knees

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~10 calories per minute
• Difficulty Level: Beginner

| Exercise | Reps | |------------|-------------| | High Knees | 30 seconds |

Description: Run in place while driving your knees up towards your chest as high as possible.

5. Plank Jacks

• Duration: 30 seconds on, 15 seconds off
• Sets: 5
• Calories Burned: ~9 calories per minute
• Difficulty Level: Intermediate

| Exercise | Reps | |---------------|-------------| | Plank Jacks | 30 seconds |

Description: Start in a plank position and jump your feet out to the sides and back in, similar to a jumping jack.

6. Push-Up to T-Plank

• Duration: 30 seconds on, 30 seconds off
• Sets: 4
• Calories Burned: ~11 calories per minute
• Difficulty Level: Intermediate to Advanced

| Exercise | Reps | |-------------------------|------| | Push-Ups to T-Plank | 10 |

Description: Perform a push-up, then rotate into a side plank, alternating sides.

7. Lateral Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 5
• Calories Burned: ~8 calories per minute
• Difficulty Level: Beginner to Intermediate

| Exercise | Reps | |------------------|------| | Lateral Lunges | 10 per side |

Description: Step out to the side and bend the knee of the stepping leg while keeping the other leg straight.

8. Skaters

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate

| Exercise | Reps | |------------|-------------| | Skaters | 30 seconds |

Description: Jump from side to side, landing on one leg and bringing the other leg behind you.

9. Bear Crawls

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~9 calories per minute
• Difficulty Level: Intermediate

| Exercise | Reps | |-------------|-------------| | Bear Crawls | 30 seconds |

Description: Start on all fours and crawl forward, keeping your knees off the ground.

10. Jumping Jacks

• Duration: 30 seconds on, 30 seconds off
• Sets: 4
• Calories Burned: ~8 calories per minute
• Difficulty Level: Beginner

| Exercise | Reps | |---------------|-------------| | Jumping Jacks | 30 seconds |

Description: Stand with feet together and jump while spreading your arms and legs out.

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to get fit at home without any equipment. They are flexible and can fit into even the busiest schedules. Consider incorporating these workouts into your routine for a quick, effective way to stay in shape.

For personalized guidance, try HipTrain's affordable 1-on-1 live personal training sessions. With certified trainers, flexible scheduling, and HSA/FSA eligibility for eligible expenses, you can achieve your fitness goals from the comfort of your home.