Top 10 Bodyweight HIIT Workouts for Effective Home Fitness

Are you looking to ramp up your home fitness routine without needing any equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to burn fat and build muscle effectively. Updated December 2025, here are the top 10 bodyweight HIIT workouts that you can do from the comfort of your home.

1. Jump Squats

Sets: 3
Reps: 15
Duration: 30 seconds on, 30 seconds rest
Calories Burned: Approximately 10-15 per minute
Difficulty Level: Intermediate

How to Perform:

1. Stand with feet shoulder-width apart.
2. Lower into a squat and explode upward, jumping as high as you can.
3. Land softly and descend back into the squat.

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2. Burpees

Sets: 3
Reps: 10
Duration: 30 seconds on, 30 seconds rest
Calories Burned: Approximately 12-16 per minute
Difficulty Level: Advanced

How to Perform:

1. Start standing, then drop into a squat and kick your feet back into a plank.
2. Perform a push-up (optional), jump your feet back to the squat, and explode up into a jump.

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3. Mountain Climbers

Sets: 4
Reps: 20 (10 each leg)
Duration: 30 seconds on, 15 seconds rest
Calories Burned: Approximately 8-12 per minute
Difficulty Level: Intermediate

How to Perform:

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

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4. High Knees

Sets: 4
Reps: 30 (15 each leg)
Duration: 30 seconds on, 20 seconds rest
Calories Burned: Approximately 8-14 per minute
Difficulty Level: Intermediate

How to Perform:

1. Stand tall and run in place, bringing your knees up to hip level.

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5. Plank Jacks

Sets: 3
Reps: 15
Duration: 30 seconds on, 30 seconds rest
Calories Burned: Approximately 10-14 per minute
Difficulty Level: Intermediate

How to Perform:

1. Start in a plank position.
2. Jump your feet out wide and back together, similar to a jumping jack.

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6. Push-Up to T-Plank

Sets: 3
Reps: 10
Duration: 30 seconds on, 30 seconds rest
Calories Burned: Approximately 8-12 per minute
Difficulty Level: Advanced

How to Perform:

1. Perform a push-up, then rotate into a side plank, reaching your arm up.
2. Return to the push-up position and repeat on the other side.

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7. Skaters

Sets: 4
Reps: 12 (6 each side)
Duration: 30 seconds on, 15 seconds rest
Calories Burned: Approximately 9-13 per minute
Difficulty Level: Intermediate

How to Perform:

1. Jump to one side, landing on one foot, and then jump to the other side.

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8. Russian Twists

Sets: 3
Reps: 20 (10 each side)
Duration: 30 seconds on, 30 seconds rest
Calories Burned: Approximately 6-10 per minute
Difficulty Level: Beginner to Intermediate

How to Perform:

1. Sit on the floor with knees bent, lean back slightly, and twist your torso side to side.

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9. Lateral Lunges

Sets: 3
Reps: 10 (5 each side)
Duration: 30 seconds on, 30 seconds rest
Calories Burned: Approximately 8-12 per minute
Difficulty Level: Intermediate

How to Perform:

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

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10. Bear Crawls

Sets: 3
Duration: 30 seconds on, 30 seconds rest
Calories Burned: Approximately 8-12 per minute
Difficulty Level: Intermediate

How to Perform:

1. Start on all fours, then crawl forward while keeping your knees close to the ground.

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Workout Summary Table

| Workout | Sets | Reps | Duration | Calories Burned | |---------------------|------|------|------------------|--------------------------| | Jump Squats | 3 | 15 | 30s on, 30s rest | 10-15 per minute | | Burpees | 3 | 10 | 30s on, 30s rest | 12-16 per minute | | Mountain Climbers | 4 | 20 | 30s on, 15s rest | 8-12 per minute | | High Knees | 4 | 30 | 30s on, 20s rest | 8-14 per minute | | Plank Jacks | 3 | 15 | 30s on, 30s rest | 10-14 per minute | | Push-Up to T-Plank | 3 | 10 | 30s on, 30s rest | 8-12 per minute | | Skaters | 4 | 12 | 30s on, 15s rest | 9-13 per minute | | Russian Twists | 3 | 20 | 30s on, 30s rest | 6-10 per minute | | Lateral Lunges | 3 | 10 | 30s on, 30s rest | 8-12 per minute | | Bear Crawls | 3 | - | 30s on, 30s rest | 8-12 per minute |

These workouts are great for burning fat and building muscle without any equipment. If you're looking for personalized guidance to maximize your results, consider HipTrain for affordable 1-on-1 live video personal training. Our certified trainers can help you tailor these workouts to fit your individual needs and goals. Plus, our services are HSA/FSA approved, making it easier to invest in your health.