Top 10 Bodyweight HIIT Workouts for At-Home Training

Are you looking to elevate your fitness routine without the need for expensive gym equipment? Bodyweight HIIT workouts are an excellent way to get your heart pumping, build strength, and burn calories right from the comfort of your home. Updated December 2025, here are the top 10 bodyweight HIIT workouts you can do at home.

1. Burpee Blast

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

| Exercise | Reps | Duration | |-------------|-------|----------| | Burpees | 8-10 | 20 sec |

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

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2. Mountain Climbers

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Beginner
Calories Burned: ~8 calories per minute

| Exercise | Reps | Duration | |--------------------|-------|----------| | Mountain Climbers | 20-30 | 30 sec |

Description: From a plank position, drive knees towards your chest alternately as fast as possible.

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3. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~12 calories per minute

| Exercise | Reps | Duration | |--------------|-------|----------| | High Knees | 40-50 | 30 sec |

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

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4. Squat Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 5
Difficulty Level: Intermediate
Calories Burned: ~10 calories per minute

| Exercise | Reps | Duration | |--------------|-------|----------| | Squat Jumps | 10-15 | 20 sec |

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

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5. Plank Jacks

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

| Exercise | Reps | Duration | |----------------|-------|----------| | Plank Jacks | 15-20 | 30 sec |

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

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6. Lateral Lunges

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Beginner
Calories Burned: ~7 calories per minute

| Exercise | Reps | Duration | |----------------|-------|----------| | Lateral Lunges | 10-12 | 30 sec |

Description: Step out to the side, bending the knee while keeping the opposite leg straight, then return to the center.

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7. Russian Twists

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~8 calories per minute

| Exercise | Reps | Duration | |--------------------|-------|----------| | Russian Twists | 15-20 | 30 sec |

Description: Sit on the floor, lean back slightly, and twist your torso from side to side, tapping the ground beside you.

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8. Tuck Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 4
Difficulty Level: Advanced
Calories Burned: ~12 calories per minute

| Exercise | Reps | Duration | |--------------|-------|----------| | Tuck Jumps | 8-10 | 20 sec |

Description: Jump up while bringing your knees towards your chest, landing softly.

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9. Skaters

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

| Exercise | Reps | Duration | |--------------|-------|----------| | Skaters | 15-20 | 30 sec |

Description: Jump side to side, landing on one foot while swinging the opposite leg behind you.

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10. Plank to Push-Up

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

| Exercise | Reps | Duration | |--------------------|-------|----------| | Plank to Push-Up | 8-10 | 30 sec |

Description: Start in a plank position, lower into a push-up, and return to plank.

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Incorporating these bodyweight HIIT workouts into your at-home training can provide an effective way to stay fit without any equipment. For those seeking personalized guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, you can use HSA/FSA funds for eligible expenses!