Top 10 Bodyweight HIIT Workouts for Effective Home Training

Updated December 2025

Are you looking for effective bodyweight HIIT workouts that you can do at home without any equipment? High-Intensity Interval Training (HIIT) is an excellent way to boost your fitness levels, burn calories, and build strength—all from the comfort of your living room. Here are the top 10 bodyweight HIIT workouts that cater to various fitness levels and can be completed in a short amount of time.

1. Burpee Blast

Duration: 20 minutes
Sets: 4
Reps: 10-15 per set
Calories Burned: ~150-200
Difficulty Level: Intermediate

Description: A full-body exercise that combines a squat, push-up, and jump for maximum impact.

| Exercise | Duration | Rest | |-------------|-----------|------------| | Burpees | 30 seconds| 15 seconds | | Repeat | 4 times | |

2. Tabata Squats

Duration: 16 minutes
Sets: 4
Reps: 20 per set
Calories Burned: ~120-180
Difficulty Level: Beginner to Intermediate

Description: A simple yet effective workout focusing on bodyweight squats.

| Exercise | Duration | Rest | |-------------|-----------|------------| | Squats | 20 seconds| 10 seconds | | Repeat | 8 times | |

3. Mountain Climbers

Duration: 12 minutes
Sets: 3
Reps: 30 seconds (as many as possible)
Calories Burned: ~100-150
Difficulty Level: Intermediate

Description: A powerful cardio move that targets your core, shoulders, and legs.

| Exercise | Duration | Rest | |-----------------|-----------|------------| | Mountain Climbers| 30 seconds| 15 seconds | | Repeat | 6 times | |

4. Jumping Lunges

Duration: 15 minutes
Sets: 4
Reps: 12-15 per leg
Calories Burned: ~150-200
Difficulty Level: Advanced

Description: A plyometric exercise that enhances leg strength and explosiveness.

| Exercise | Duration | Rest | |-------------------|-----------|------------| | Jumping Lunges | 30 seconds| 15 seconds | | Repeat | 4 times | |

5. Plank to Push-up

Duration: 15 minutes
Sets: 4
Reps: 8-10 per set
Calories Burned: ~100-150
Difficulty Level: Intermediate

Description: A compound exercise that works your core, chest, and triceps.

| Exercise | Duration | Rest | |-----------------------|-----------|------------| | Plank to Push-up | 30 seconds| 15 seconds | | Repeat | 4 times | |

6. High Knees

Duration: 10 minutes
Sets: 3
Reps: 30 seconds (as many as possible)
Calories Burned: ~100-130
Difficulty Level: Beginner to Intermediate

Description: A great cardio workout that boosts heart rate and engages the core.

| Exercise | Duration | Rest | |------------|-----------|------------| | High Knees | 30 seconds| 15 seconds | | Repeat | 6 times | |

7. Tuck Jumps

Duration: 12 minutes
Sets: 4
Reps: 10-12 per set
Calories Burned: ~150-200
Difficulty Level: Advanced

Description: A high-intensity move that improves agility and leg strength.

| Exercise | Duration | Rest | |------------|-----------|------------| | Tuck Jumps | 30 seconds| 15 seconds | | Repeat | 4 times | |

8. Side Plank Hip Dips

Duration: 12 minutes
Sets: 3
Reps: 12-15 per side
Calories Burned: ~80-120
Difficulty Level: Intermediate

Description: This exercise strengthens the obliques and improves stability.

| Exercise | Duration | Rest | |------------------------|-----------|------------| | Side Plank Hip Dips | 30 seconds| 15 seconds | | Repeat | 3 times | |

9. Bear Crawls

Duration: 15 minutes
Sets: 3
Reps: 30 seconds (as many as possible)
Calories Burned: ~100-150
Difficulty Level: Intermediate

Description: A full-body workout that challenges your endurance and coordination.

| Exercise | Duration | Rest | |------------|-----------|------------| | Bear Crawls| 30 seconds| 15 seconds | | Repeat | 6 times | |

10. Skaters

Duration: 10 minutes
Sets: 3
Reps: 30 seconds (as many as possible)
Calories Burned: ~90-120
Difficulty Level: Beginner to Intermediate

Description: A lateral movement that enhances agility and leg strength.

| Exercise | Duration | Rest | |------------|-----------|------------| | Skaters | 30 seconds| 15 seconds | | Repeat | 6 times | |

Why Choose HipTrain for Your HIIT Workouts?

With HipTrain, you can take your fitness journey to the next level by accessing affordable, live 1-on-1 personal training sessions tailored to your needs. Our certified personal trainers will guide you through effective bodyweight HIIT workouts, ensuring you maintain proper form and get the most out of your training. Plus, our sessions are HSA/FSA approved for eligible expenses, making it easier to invest in your health.