Top 10 Bodyweight HIIT Workouts for Busy Schedules 2025

Updated December 2025

Finding time to work out can be a challenge, especially for busy professionals. Luckily, bodyweight HIIT (High-Intensity Interval Training) workouts can provide effective fitness routines that fit into your packed schedule. Here are the top 10 bodyweight HIIT workouts you can do at home, no equipment needed!

1. Jump Squats

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Intermediate

Instructions:

1. Stand with feet shoulder-width apart.
2. Lower into a squat and jump explosively.
3. Land softly and go back into the squat.

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2. Push-Up to Shoulder Tap

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Intermediate

Instructions:

1. Start in a plank position.
2. Perform a push-up, then tap your left shoulder with your right hand.
3. Alternate sides after each push-up.

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3. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 12-15 per minute
• Difficulty Level: Beginner to Intermediate

Instructions:

1. Start in a plank position.
2. Drive your knees towards your chest alternately as fast as possible.

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4. Burpees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 15-20 per minute
• Difficulty Level: Advanced

Instructions:

1. Start standing, drop into a squat, kick your feet back into a plank.
2. Perform a push-up, jump your feet back to your hands, and explode upward.

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5. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 10-12 per minute
• Difficulty Level: Intermediate

Instructions:

1. Start in a plank position.
2. Jump your feet out and in, like a jumping jack.

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6. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Beginner

Instructions:

1. Jog in place while bringing your knees as high as possible.

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7. Lateral Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-10 per minute
• Difficulty Level: Beginner to Intermediate

Instructions:

1. Step out to the side into a lunge, keeping the opposite leg straight.
2. Alternate sides.

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8. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Intermediate

Instructions:

1. Leap to one side, landing on one foot, then leap to the other side.

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9. Tuck Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 12-18 per minute
• Difficulty Level: Advanced

Instructions:

1. Jump up, bringing your knees toward your chest.
2. Land softly and repeat.

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10. Plank to Side Plank

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-10 per minute
• Difficulty Level: Intermediate

Instructions:

1. Start in a plank position.
2. Rotate to your right side into a side plank, hold for a moment, then return to center and switch sides.

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Workout Summary Table

| Workout | Duration | Sets | Rest | Difficulty Level | Calories Burned | |-------------------------|------------|------|------|------------------|------------------| | Jump Squats | 30 seconds | 4 | 15s | Intermediate | 10-15 | | Push-Up to Shoulder Tap | 30 seconds | 4 | 15s | Intermediate | 8-12 | | Mountain Climbers | 30 seconds | 4 | 15s | Beginner | 12-15 | | Burpees | 30 seconds | 4 | 15s | Advanced | 15-20 | | Plank Jacks | 30 seconds | 4 | 15s | Intermediate | 10-12 | | High Knees | 30 seconds | 4 | 15s | Beginner | 10-15 | | Lateral Lunges | 30 seconds | 4 | 15s | Beginner | 8-10 | | Skaters | 30 seconds | 4 | 15s | Intermediate | 10-15 | | Tuck Jumps | 30 seconds | 4 | 15s | Advanced | 12-18 | | Plank to Side Plank | 30 seconds | 4 | 15s | Intermediate | 8-10 |

Why Choose HipTrain?

For those looking to supercharge their fitness journey, HipTrain offers affordable 1-on-1 live video personal training tailored to your needs. Our certified trainers can help you maximize your HIIT workouts and keep you accountable. Plus, we’re HSA/FSA approved for eligible expenses, making it easier to invest in your health.