Top 10 Bodyweight HIIT Workouts for Easy Home Training

Updated January 2026

If you're looking to get fit without the need for equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice. They can be done in the comfort of your home and are perfect for busy professionals looking for quick workouts. Here are the top 10 bodyweight HIIT workouts that require no equipment and can be easily integrated into your home training routine.

1. Jumping Jacks

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~8 per minute

Jumping jacks are a classic exercise that gets your heart rate up quickly.

2. Squat Jumps

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10 per minute

Perform a squat and explode upwards into a jump, landing softly and going back into a squat.

3. Burpees

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~12 per minute

A full-body exercise that combines a squat, plank, and jump, burpees are a fantastic calorie burner.

4. Mountain Climbers

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~8 per minute

Get into a plank position and quickly alternate bringing your knees to your chest.

5. High Knees

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10 per minute

Run in place while bringing your knees up to hip level for maximum intensity.

6. Plank Jacks

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~9 per minute

From a plank position, jump your feet out and in, similar to a jumping jack.

7. Skaters

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10 per minute

Leap side to side, mimicking a speed skater's motion to engage your legs and core.

8. Tuck Jumps

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~11 per minute

Jump up, bringing your knees to your chest, and land softly to minimize impact.

9. Side Lunges

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~8 per minute

Step to the side into a lunge, alternating sides to work your inner and outer thighs.

10. Push-Up to T-Push-Up

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10 per minute

Perform a push-up, then rotate into a side plank, raising one arm towards the ceiling.

Sample Workout Table

| Exercise | Duration | Rest | Sets | Calories Burned | |-------------------------|----------|-------|------|------------------| | Jumping Jacks | 30 sec | 15 sec| 4 | ~8 per minute | | Squat Jumps | 30 sec | 15 sec| 4 | ~10 per minute | | Burpees | 30 sec | 15 sec| 4 | ~12 per minute | | Mountain Climbers | 30 sec | 15 sec| 4 | ~8 per minute | | High Knees | 30 sec | 15 sec| 4 | ~10 per minute | | Plank Jacks | 30 sec | 15 sec| 4 | ~9 per minute | | Skaters | 30 sec | 15 sec| 4 | ~10 per minute | | Tuck Jumps | 30 sec | 15 sec| 4 | ~11 per minute | | Side Lunges | 30 sec | 15 sec| 4 | ~8 per minute | | Push-Up to T-Push-Up | 30 sec | 15 sec| 4 | ~10 per minute |

Conclusion

These bodyweight HIIT workouts provide a fantastic way to boost your fitness levels without needing any equipment. They are perfect for anyone looking to maintain a healthy lifestyle from home. For those seeking more personalized guidance, consider partnering with a certified personal trainer from HipTrain. Our live 1-on-1 video sessions are affordable, flexible, and HSA/FSA approved for eligible expenses.