Top 10 Bodyweight HIIT Workouts for Effective Home Fitness

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout efficiency, especially when you're pressed for time. Bodyweight HIIT workouts are perfect for home fitness enthusiasts as they require no equipment and can be modified for all fitness levels. Here are the top 10 bodyweight HIIT workouts you can do at home, designed to deliver effective results.

1. Jump Squats

• Reps: 15
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~10 calories per minute
• Equipment Needed: None

Demonstration: Stand with feet shoulder-width apart, squat down, and explode upward into a jump. Land softly and immediately go into the next squat.

2. Burpees

• Reps: 10
• Sets: 4
• Duration: 40 seconds on, 20 seconds rest
• Difficulty: Advanced
• Calories Burned: ~12 calories per minute
• Equipment Needed: None

Demonstration: 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.

3. Mountain Climbers

• Reps: 20 (each leg)
• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~8 calories per minute
• Equipment Needed: None

Demonstration: Begin in a plank position, bring one knee towards your chest, quickly switch legs, and repeat.

4. High Knees

• Reps: 30
• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Difficulty: Beginner to Intermediate
• Calories Burned: ~10 calories per minute
• Equipment Needed: None

Demonstration: Run in place while bringing your knees up towards your chest.

5. Push-Up to T-Plank

• Reps: 10
• Sets: 3
• Duration: 40 seconds on, 20 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~9 calories per minute
• Equipment Needed: None

Demonstration: Perform a push-up, then rotate into a side plank on one arm, return to push-up position, and switch sides.

6. Lateral Lunges

• Reps: 10 (each side)
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty: Beginner to Intermediate
• Calories Burned: ~8 calories per minute
• Equipment Needed: None

Demonstration: Step out to the side, bend the knee of the stepping leg while keeping the other leg straight, then return to the starting position.

7. Plank Jacks

• Reps: 15
• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~9 calories per minute
• Equipment Needed: None

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

8. Skaters

• Reps: 10 (each side)
• Sets: 4
• Duration: 30 seconds on, 30 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~10 calories per minute
• Equipment Needed: None

Demonstration: Leap sideways from one foot to the other, mimicking a skating motion.

9. Tuck Jumps

• Reps: 10
• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Difficulty: Advanced
• Calories Burned: ~12 calories per minute
• Equipment Needed: None

Demonstration: Jump up and tuck your knees towards your chest before landing softly.

10. Inchworms

• Reps: 10
• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Difficulty: Beginner
• Calories Burned: ~7 calories per minute
• Equipment Needed: None

Demonstration: Stand tall, bend at the waist to touch the ground, walk your hands forward to a plank position, then walk back to standing.

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Summary of Workouts

| Workout | Reps | Sets | Duration | Difficulty | Calories Burned | |---------------------|----------------|------|------------------|------------------|------------------| | Jump Squats | 15 | 3 | 30s on, 15s rest | Intermediate | ~10 cal/min | | Burpees | 10 | 4 | 40s on, 20s rest | Advanced | ~12 cal/min | | Mountain Climbers | 20 (each leg) | 4 | 30s on, 15s rest | Intermediate | ~8 cal/min | | High Knees | 30 | 3 | 30s on, 30s rest | Beginner | ~10 cal/min | | Push-Up to T-Plank | 10 | 3 | 40s on, 20s rest | Intermediate | ~9 cal/min | | Lateral Lunges | 10 (each side) | 3 | 30s on, 15s rest | Beginner-Intermediate | ~8 cal/min | | Plank Jacks | 15 | 4 | 30s on, 15s rest | Intermediate | ~9 cal/min | | Skaters | 10 (each side) | 4 | 30s on, 30s rest | Intermediate | ~10 cal/min | | Tuck Jumps | 10 | 3 | 30s on, 30s rest | Advanced | ~12 cal/min | | Inchworms | 10 | 3 | 30s on, 30s rest | Beginner | ~7 cal/min |

Why Choose HipTrain?

If you're looking for personalized guidance through your bodyweight HIIT workouts, consider HipTrain. Our live 1-on-1 video personal training offers tailored workout plans at affordable prices compared to traditional gyms. Plus, our trainers are certified professionals who can work with your schedule, making it perfect for busy professionals. Don't forget, HipTrain sessions are HSA/FSA approved for eligible expenses.