Top 10 Bodyweight HIIT Workouts for Effective Home Training

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit at home without the need for expensive gym equipment. They combine short bursts of intense exercise with brief recovery periods, maximizing calorie burn and improving cardiovascular fitness. Here are the top 10 bodyweight HIIT workouts that you can easily do at home to achieve effective results.

1. Jumping Jacks

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 8-10 per minute
• Difficulty Level: Easy
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Sets | |------------------|----------|------| | Jumping Jacks | 30 sec | 4 | | Rest | 15 sec | 4 |

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2. Burpees

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 10-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Sets | |------------------|----------|------| | Burpees | 30 sec | 4 | | Rest | 15 sec | 4 |

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3. High Knees

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 8-10 per minute
• Difficulty Level: Easy
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Sets | |------------------|----------|------| | High Knees | 30 sec | 4 | | Rest | 15 sec | 4 |

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4. Mountain Climbers

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 10-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Sets | |------------------|----------|------| | Mountain Climbers| 30 sec | 4 | | Rest | 15 sec | 4 |

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5. Squat Jumps

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 10-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Sets | |------------------|----------|------| | Squat Jumps | 30 sec | 4 | | Rest | 15 sec | 4 |

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6. Push-Ups

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 8-10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Sets | |------------------|----------|------| | Push-Ups | 30 sec | 4 | | Rest | 15 sec | 4 |

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7. Plank Jacks

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 10-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Sets | |------------------|----------|------| | Plank Jacks | 30 sec | 4 | | Rest | 15 sec | 4 |

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8. Lunges

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 8-10 per minute
• Difficulty Level: Easy
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Sets | |------------------|----------|------| | Lunges | 30 sec | 4 | | Rest | 15 sec | 4 |

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9. Tuck Jumps

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 10-12 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Sets | |------------------|----------|------| | Tuck Jumps | 30 sec | 4 | | Rest | 15 sec | 4 |

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10. Side Lunges

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approx. 8-10 per minute
• Difficulty Level: Easy
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Sets | |------------------|----------|------| | Side Lunges | 30 sec | 4 | | Rest | 15 sec | 4 |

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These bodyweight HIIT workouts are perfect for anyone looking to enhance their fitness routine at home. They require no equipment and can be adjusted for various fitness levels.

For those seeking personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions with certified trainers. Our flexible scheduling accommodates busy professionals, and our services are HSA/FSA eligible for eligible expenses.