Top 10 Bodyweight HIIT Workouts for Busy Schedules

Staying fit can be challenging, especially for busy professionals juggling multiple responsibilities. High-Intensity Interval Training (HIIT) is a perfect solution as it allows you to maximize your workout in a short amount of time. Here are the top 10 bodyweight HIIT workouts you can do at home, designed for efficiency and effectiveness. Updated January 2026, these workouts require no equipment and can fit seamlessly into your schedule.

1. Jumping Jacks and Push-Up Combo

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories
Workout Table:

| Exercise | Duration | Sets | |--------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Rest | 30 sec | 3 |

Tips:

• Keep your core engaged during push-ups to maintain proper form.

2. Mountain Climbers and Squat Jumps

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories
Workout Table:

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

Tips:

• Land softly on your feet during squat jumps to reduce impact on your knees.

3. Burpees and High Knees

Duration: 15 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 250 calories
Workout Table:

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

Tips:

• Focus on your breathing to maintain energy throughout the workout.

4. Plank Jacks and Lateral Lunges

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 180 calories
Workout Table:

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

Tips:

• Ensure your back is straight during the plank position to avoid injury.

5. Tuck Jumps and Push-Up Variations

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300 calories
Workout Table:

| Exercise | Duration | Sets | |--------------------|----------|------| | Tuck Jumps | 30 sec | 4 | | Push-Up Variations (Wide, Diamond) | 30 sec | 4 | | Rest | 30 sec | 4 |

Tips:

• Experiment with different push-up variations to target different muscle groups.

6. Skaters and Plank to Shoulder Taps

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 220 calories
Workout Table:

| Exercise | Duration | Sets | |--------------------|----------|------| | Skaters | 30 sec | 4 | | Plank to Shoulder Taps | 30 sec | 4 | | Rest | 30 sec | 4 |

Tips:

• Keep your hips steady during shoulder taps to engage your core effectively.

7. Side Plank Dips and Reverse Lunges

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories
Workout Table:

| Exercise | Duration | Sets | |--------------------|----------|------| | Side Plank Dips | 30 sec | 4 | | Reverse Lunges | 30 sec | 4 | | Rest | 30 sec | 4 |

Tips:

• Focus on balance during reverse lunges to maximize effectiveness.

8. Bear Crawls and Flutter Kicks

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 230 calories
Workout Table:

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

Tips:

• Maintain a steady pace during bear crawls for best results.

9. Wall Sit and Crab Walks

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories
Workout Table:

| Exercise | Duration | Sets | |--------------------|----------|------| | Wall Sit | 30 sec | 3 | | Crab Walks | 30 sec | 3 | | Rest | 30 sec | 3 |

Tips:

• Keep your knees aligned with your toes during wall sits to avoid strain.

10. Jump Rope and Plank Holds

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories
Workout Table:

| Exercise | Duration | Sets | |--------------------|----------|------| | Jump Rope | 30 sec | 4 | | Plank Holds | 30 sec | 4 | | Rest | 30 sec | 4 |

Tips:

• If you don’t have a jump rope, simulate the motion without one.

Why Choose HipTrain?

For those looking to elevate their workouts, consider affordable personal training through HipTrain. With live 1-on-1 video sessions, certified personal trainers can tailor your HIIT workouts to your specific needs. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.