Top 10 Bodyweight HIIT Workouts for Effective Home Exercise

Updated January 2026

Bodyweight HIIT workouts have gained immense popularity as an effective home exercise option that doesn't require any equipment. These high-intensity interval training routines can be performed in short bursts, making them perfect for busy professionals looking to stay fit without the need for a gym. In this article, we will explore the top 10 bodyweight HIIT workouts that you can do at home, their benefits, and how to get started.

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each, 15 seconds rest between exercises
Calories Burned: ~200

| Exercise | Reps/Duration | Rest | |---------------|---------------|-------| | Jumping Jacks | 30 seconds | 15 sec| | Push-Ups | 30 seconds | 15 sec|

Difficulty Level: Beginner

This classic combination of jumping jacks and push-ups is great for warming up and building upper body strength.

2. Squat Jumps & Mountain Climbers

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each, 15 seconds rest between exercises
Calories Burned: ~250

| Exercise | Reps/Duration | Rest | |------------------|---------------|-------| | Squat Jumps | 30 seconds | 15 sec| | Mountain Climbers| 30 seconds | 15 sec|

Difficulty Level: Intermediate

This workout targets your legs and core while keeping your heart rate up.

3. Burpees & Plank Jacks

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each, 15 seconds rest between exercises
Calories Burned: ~300

| Exercise | Reps/Duration | Rest | |---------------|---------------|-------| | Burpees | 30 seconds | 15 sec| | Plank Jacks | 30 seconds | 15 sec|

Difficulty Level: Advanced

Burpees are a full-body exercise, and when paired with plank jacks, they create a challenging workout that builds strength and endurance.

4. High Knees & Russian Twists

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each, 15 seconds rest between exercises
Calories Burned: ~220

| Exercise | Reps/Duration | Rest | |------------------|---------------|-------| | High Knees | 30 seconds | 15 sec| | Russian Twists | 30 seconds | 15 sec|

Difficulty Level: Beginner to Intermediate

This combo focuses on cardio and core strength, making it a balanced workout.

5. Lateral Lunges & Tricep Dips

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each, 15 seconds rest between exercises
Calories Burned: ~200

| Exercise | Reps/Duration | Rest | |------------------|---------------|-------| | Lateral Lunges | 30 seconds | 15 sec| | Tricep Dips | 30 seconds | 15 sec|

Difficulty Level: Intermediate

Targeting your legs and arms, this workout helps in building strength and stability.

6. Skaters & Bicycle Crunches

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each, 15 seconds rest between exercises
Calories Burned: ~230

| Exercise | Reps/Duration | Rest | |---------------------|---------------|-------| | Skaters | 30 seconds | 15 sec| | Bicycle Crunches | 30 seconds | 15 sec|

Difficulty Level: Intermediate

This workout is excellent for improving agility and core strength.

7. Plank to Push-Up & Jump Squats

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each, 15 seconds rest between exercises
Calories Burned: ~280

| Exercise | Reps/Duration | Rest | |-----------------------|---------------|-------| | Plank to Push-Up | 30 seconds | 15 sec| | Jump Squats | 30 seconds | 15 sec|

Difficulty Level: Advanced

Combining upper body strength with explosive leg movements, this workout is intense but highly effective.

8. Tuck Jumps & Side Plank Leg Lifts

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each, 15 seconds rest between exercises
Calories Burned: ~240

| Exercise | Reps/Duration | Rest | |---------------------------|---------------|-------| | Tuck Jumps | 30 seconds | 15 sec| | Side Plank Leg Lifts | 30 seconds | 15 sec|

Difficulty Level: Advanced

This workout challenges your explosiveness and core stability simultaneously.

9. Bear Crawls & Flutter Kicks

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each, 15 seconds rest between exercises
Calories Burned: ~210

| Exercise | Reps/Duration | Rest | |---------------------|---------------|-------| | Bear Crawls | 30 seconds | 15 sec| | Flutter Kicks | 30 seconds | 15 sec|

Difficulty Level: Intermediate

An excellent workout for building strength and coordination in your entire body.

10. Shadow Boxing & Wall Sit

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each, 15 seconds rest between exercises
Calories Burned: ~230

| Exercise | Reps/Duration | Rest | |---------------------|---------------|-------| | Shadow Boxing | 30 seconds | 15 sec| | Wall Sit | 30 seconds | 15 sec|

Difficulty Level: Beginner to Intermediate

This routine boosts your cardio while targeting leg strength, making it a fun and engaging workout.

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These bodyweight HIIT workouts are perfect for effective home exercise, allowing you to burn calories and build strength without any equipment. For those looking to elevate their fitness journey, consider trying HipTrain's affordable live 1-on-1 personal training. Our certified trainers can help you customize your workouts, provide motivation, and ensure you’re using the correct form—all from the comfort of your home. Plus, you can use your HSA/FSA for eligible expenses!