Top 10 Bodyweight HIIT Workouts for Efficient Home Exercise

Are you looking for effective home workouts that require no equipment? Bodyweight HIIT (High-Intensity Interval Training) is an excellent solution for burning calories, building strength, and improving cardiovascular fitness—all from the comfort of your home. Updated January 2026, here are the top 10 bodyweight HIIT workouts that you can easily integrate into your routine.

1. Burpee Blast

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 10 calories per minute

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

Instructions:

1. Start in a standing position.
2. Drop into a squat and place your hands on the ground.
3. Kick your feet back into a plank position.
4. Quickly return to the squat and jump up explosively.

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2. Mountain Climbers

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 8 calories per minute

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

Instructions:

1. Start in a plank position.
2. Drive your knees toward your chest alternately, maintaining a steady pace.

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3. Jump Squats

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 9 calories per minute

| Exercise | Duration | Rest | Sets | |---------------|------------|----------|-------| | Jump Squats | 30 seconds | 15 seconds | 4 |

Instructions:

1. Stand with feet shoulder-width apart.
2. Lower into a squat and jump up explosively.
3. Land softly and immediately go into the next squat.

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4. Plank to Push-Up

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 12 calories per minute

| Exercise | Duration | Rest | Sets | |------------------------|------------|----------|-------| | Plank to Push-Up | 30 seconds | 15 seconds | 4 |

Instructions:

1. Start in a plank position.
2. Lower one arm at a time into a push-up position, then push back up to plank.

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5. High Knees

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 8 calories per minute

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

Instructions:

1. Stand tall and run in place, bringing your knees up toward your chest.

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6. Lateral Lunges

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 7 calories per minute

| Exercise | Duration | Rest | Sets | |--------------------|------------|----------|-------| | Lateral Lunges | 30 seconds | 15 seconds | 4 |

Instructions:

1. Step to the right with your right leg, bending your knee and keeping the left leg straight.
2. Push back to the starting position and switch sides.

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7. Tuck Jumps

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 10 calories per minute

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

Instructions:

1. Stand with feet shoulder-width apart.
2. Jump up, bringing your knees toward your chest.
3. Land softly and repeat.

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8. Skaters

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 9 calories per minute

| Exercise | Duration | Rest | Sets | |---------------|------------|----------|-------| | Skaters | 30 seconds | 15 seconds | 4 |

Instructions:

1. Jump to the right, landing on your right leg while bringing your left leg behind you.
2. Jump to the left, repeating the motion.

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9. Plank Jacks

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 9 calories per minute

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

Instructions:

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

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10. Spider Planks

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 10 calories per minute

| Exercise | Duration | Rest | Sets | |-------------------|------------|----------|-------| | Spider Planks | 30 seconds | 15 seconds | 4 |

Instructions:

1. Start in a plank position.
2. Bring your right knee to your right elbow, then return to plank and switch sides.

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These bodyweight HIIT workouts are great for anyone looking to improve their fitness without the need for equipment. Not only are they effective, but you can also schedule a live 1-on-1 personal training session with a certified trainer at HipTrain to get personalized guidance. Our affordable pricing makes it easy to commit to your fitness goals, and you can use HSA/FSA funds for eligible expenses.