Top 10 Bodyweight HIIT Workouts for Effective Home Workouts

Are you looking for effective bodyweight HIIT workouts that you can do from the comfort of your home? High-Intensity Interval Training (HIIT) is a fantastic way to boost your cardiovascular fitness, build strength, and burn calories without the need for fancy equipment. Updated December 2025, here are the top 10 bodyweight HIIT workouts that will get your heart pumping and help you achieve your fitness goals.

1. Tabata Burpees

Duration: 20 seconds on, 10 seconds off
Sets: 8 rounds
Calories Burned: ~15-20 per minute
Difficulty Level: Intermediate

Instructions: Perform a burpee for 20 seconds, rest for 10 seconds. Repeat for 8 rounds.

| Exercise | Duration | Sets | |----------|----------|------| | Burpees | 20 sec | 8 |

2. Jump Squats

Duration: 30 seconds on, 15 seconds off
Sets: 4 rounds
Calories Burned: ~10-15 per minute
Difficulty Level: Beginner to Intermediate

Instructions: Jump explosively from a squat position. Land softly and go back into a squat.

| Exercise | Duration | Sets | |-------------|----------|------| | Jump Squats | 30 sec | 4 |

3. Mountain Climbers

Duration: 30 seconds on, 15 seconds off
Sets: 5 rounds
Calories Burned: ~8-12 per minute
Difficulty Level: Beginner

Instructions: From a plank position, bring your knees to your chest alternately as fast as possible.

| Exercise | Duration | Sets | |--------------------|----------|------| | Mountain Climbers | 30 sec | 5 |

4. Push-Up to T-Push-Up

Duration: 30 seconds on, 15 seconds off
Sets: 4 rounds
Calories Burned: ~12-15 per minute
Difficulty Level: Intermediate

Instructions: Perform a push-up, then rotate into a side plank, raising one arm to the ceiling. Alternate sides.

| Exercise | Duration | Sets | |--------------------------|----------|------| | Push-Up to T-Push-Up | 30 sec | 4 |

5. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 5 rounds
Calories Burned: ~10-15 per minute
Difficulty Level: Beginner

Instructions: Run in place while driving your knees up towards your chest as high as possible.

| Exercise | Duration | Sets | |-----------|----------|------| | High Knees| 30 sec | 5 |

6. Plank Jacks

Duration: 30 seconds on, 15 seconds off
Sets: 4 rounds
Calories Burned: ~10-14 per minute
Difficulty Level: Intermediate

Instructions: From a plank position, jump your feet out and in, like a jumping jack.

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

7. Skaters

Duration: 30 seconds on, 15 seconds off
Sets: 4 rounds
Calories Burned: ~12-16 per minute
Difficulty Level: Intermediate

Instructions: Leap side-to-side, landing on one foot, mimicking a speed skater.

| Exercise | Duration | Sets | |----------|----------|------| | Skaters | 30 sec | 4 |

8. Lateral Lunges

Duration: 30 seconds on, 15 seconds off
Sets: 4 rounds
Calories Burned: ~10-14 per minute
Difficulty Level: Beginner

Instructions: Step out to the side into a lunge, alternating sides.

| Exercise | Duration | Sets | |----------------|----------|------| | Lateral Lunges | 30 sec | 4 |

9. Bear Crawls

Duration: 30 seconds on, 15 seconds off
Sets: 5 rounds
Calories Burned: ~10-15 per minute
Difficulty Level: Intermediate

Instructions: Crawl forward on hands and feet, keeping your knees off the ground.

| Exercise | Duration | Sets | |-------------|----------|------| | Bear Crawls | 30 sec | 5 |

10. Plank to Frog Jump

Duration: 30 seconds on, 15 seconds off
Sets: 4 rounds
Calories Burned: ~10-15 per minute
Difficulty Level: Intermediate

Instructions: From a plank position, jump your feet to your hands, then return to plank.

| Exercise | Duration | Sets | |------------------------|----------|------| | Plank to Frog Jump | 30 sec | 4 |

Conclusion

These bodyweight HIIT workouts are perfect for effective at-home training, requiring no equipment and minimal space. Whether you're a beginner or looking to challenge yourself, these exercises will keep your workouts engaging and efficient. Plus, with the flexibility of scheduling and affordable pricing, HipTrain offers personalized live 1-on-1 training sessions that can fit into even the busiest schedules. Our certified trainers are here to help you achieve your goals.