Top 10 Bodyweight HIIT Workouts for Efficient Home Training

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get fit from the comfort of your home. They require no special equipment, making them accessible and efficient for busy professionals. If you're looking to maximize your workout time while minimizing costs, these sessions can help you achieve your fitness goals quickly. Here are the top 10 bodyweight HIIT workouts for effective training.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 8 rounds
• Calories Burned: ~10-15 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-----------|------| | Burpees | 8 |

2. Mountain Climber Madness

• Duration: 30 seconds on, 15 seconds off
• Sets: 6 rounds
• Calories Burned: ~8-12 calories per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | |-------------------|-------------| | Mountain Climbers | 15-20 |

3. Squat Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 6 rounds
• Calories Burned: ~10-13 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |--------------|------| | Squat Jumps | 10 |

4. High Knees

• Duration: 30 seconds on, 15 seconds off
• Sets: 5 rounds
• Calories Burned: ~8-14 calories per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

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

5. Plank Jacks

• Duration: 20 seconds on, 10 seconds off
• Sets: 8 rounds
• Calories Burned: ~9-11 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |------------|------| | Plank Jacks| 12 |

6. Lateral Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 6 rounds
• Calories Burned: ~6-9 calories per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | |-------------------|------| | Lateral Lunges | 10 |

7. Push-Up Variations

• Duration: 30 seconds on, 15 seconds off
• Sets: 5 rounds
• Calories Burned: ~7-10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-----------------|------| | Standard Push-Ups| 8-12 |

8. Tuck Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 6 rounds
• Calories Burned: ~12-15 calories per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Reps | |-------------|------| | Tuck Jumps | 8 |

9. Bicycle Crunches

• Duration: 30 seconds on, 15 seconds off
• Sets: 5 rounds
• Calories Burned: ~5-8 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |-------------------|------| | Bicycle Crunches | 15 |

10. Skaters

• Duration: 30 seconds on, 15 seconds off
• Sets: 5 rounds
• Calories Burned: ~10-13 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |------------|------| | Skaters | 12 |

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can help you achieve effective training without the need for expensive gym memberships. For personalized guidance, consider HipTrain for affordable 1-on-1 live personal training sessions. Our certified trainers can tailor workouts to suit your needs, and our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.