Top 10 Bodyweight HIIT Workouts for Fast Results at Home

If you’re looking for a way to torch calories and build strength without the need for equipment, bodyweight HIIT (High-Intensity Interval Training) is your best bet. These workouts can be done anywhere, making them perfect for busy professionals or anyone wanting to exercise from home. Updated December 2025, here are the top 10 bodyweight HIIT workouts that guarantee fast results.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Reps: 8 rounds
• Calories Burned: ~10-15 per minute
• Difficulty: Intermediate

| Exercise | Sets | Reps | Duration | |----------|------|------|----------| | Burpees | 4 | 8 | 20 sec | | Rest | 4 | - | 10 sec |

2. Mountain Climber Madness

• Duration: 30 seconds work, 15 seconds rest
• Reps: 6 rounds
• Calories Burned: ~8-12 per minute
• Difficulty: Intermediate

| Exercise | Sets | Reps | Duration | |------------------|------|------|----------| | Mountain Climbers| 6 | - | 30 sec | | Rest | 6 | - | 15 sec |

3. Squat Jumps

• Duration: 30 seconds work, 30 seconds rest
• Reps: 5 rounds
• Calories Burned: ~10-15 per minute
• Difficulty: Intermediate

| Exercise | Sets | Reps | Duration | |--------------|------|------|----------| | Squat Jumps | 5 | - | 30 sec | | Rest | 5 | - | 30 sec |

4. Plank to Push-Up

• Duration: 20 seconds work, 10 seconds rest
• Reps: 8 rounds
• Calories Burned: ~8-10 per minute
• Difficulty: Intermediate

| Exercise | Sets | Reps | Duration | |-------------------|------|------|----------| | Plank to Push-Up | 8 | - | 20 sec | | Rest | 8 | - | 10 sec |

5. High Knees

• Duration: 30 seconds work, 15 seconds rest
• Reps: 6 rounds
• Calories Burned: ~8-12 per minute
• Difficulty: Beginner

| Exercise | Sets | Reps | Duration | |------------|------|------|----------| | High Knees | 6 | - | 30 sec | | Rest | 6 | - | 15 sec |

6. Tuck Jumps

• Duration: 20 seconds work, 10 seconds rest
• Reps: 8 rounds
• Calories Burned: ~10-15 per minute
• Difficulty: Advanced

| Exercise | Sets | Reps | Duration | |-------------|------|------|----------| | Tuck Jumps | 8 | - | 20 sec | | Rest | 8 | - | 10 sec |

7. Skaters

• Duration: 30 seconds work, 15 seconds rest
• Reps: 6 rounds
• Calories Burned: ~8-12 per minute
• Difficulty: Intermediate

| Exercise | Sets | Reps | Duration | |----------|------|------|----------| | Skaters | 6 | - | 30 sec | | Rest | 6 | - | 15 sec |

8. Side Lunges

• Duration: 30 seconds work, 30 seconds rest
• Reps: 5 rounds
• Calories Burned: ~8-10 per minute
• Difficulty: Beginner

| Exercise | Sets | Reps | Duration | |------------|------|------|----------| | Side Lunges| 5 | - | 30 sec | | Rest | 5 | - | 30 sec |

9. Bicycle Crunches

• Duration: 30 seconds work, 15 seconds rest
• Reps: 6 rounds
• Calories Burned: ~5-8 per minute
• Difficulty: Beginner

| Exercise | Sets | Reps | Duration | |-------------------|------|------|----------| | Bicycle Crunches | 6 | - | 30 sec | | Rest | 6 | - | 15 sec |

10. Plank Jacks

• Duration: 20 seconds work, 10 seconds rest
• Reps: 8 rounds
• Calories Burned: ~8-10 per minute
• Difficulty: Intermediate

| Exercise | Sets | Reps | Duration | |--------------|------|------|----------| | Plank Jacks | 8 | - | 20 sec | | Rest | 8 | - | 10 sec |

Conclusion

These bodyweight HIIT workouts are not only efficient but also easy to integrate into your busy schedule. With no equipment required, you can perform them anywhere, anytime. If you're looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training sessions with certified trainers. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.