Top 10 Bodyweight HIIT Workouts for Fast Results at Home

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to achieve fast results without the need for any equipment. These workouts can be done right in the comfort of your home, making them perfect for busy professionals or anyone looking to boost their fitness levels quickly. Here’s a list of the top 10 bodyweight HIIT workouts that will help you torch calories and build strength.

1. Jumping Jacks

| Exercise | Reps | Sets | Duration | |--------------------|----------|----------|--------------| | Jumping Jacks | 30 | 3 | 30 seconds |

Calories Burned: ~8-10 calories per minute
Difficulty Level: Easy

How to Do It:

Stand with your feet together and jump while spreading your legs and raising your arms above your head. Return to the starting position and repeat.

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2. Burpees

| Exercise | Reps | Sets | Duration | |--------------------|----------|----------|--------------| | Burpees | 10 | 4 | 1 minute |

Calories Burned: ~10-15 calories per minute
Difficulty Level: Intermediate

How to Do It:

Start in a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, jump back into the squat, and explode up into a jump.

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3. Mountain Climbers

| Exercise | Reps | Sets | Duration | |--------------------|----------|----------|--------------| | Mountain Climbers | 20 | 4 | 30 seconds |

Calories Burned: ~8-12 calories per minute
Difficulty Level: Intermediate

How to Do It:

Start in a plank position and alternate bringing your knees to your chest quickly, as if running in place.

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4. High Knees

| Exercise | Reps | Sets | Duration | |--------------------|----------|----------|--------------| | High Knees | 30 | 3 | 30 seconds |

Calories Burned: ~10-12 calories per minute
Difficulty Level: Intermediate

How to Do It:

Stand tall and run in place while driving your knees up towards your chest as high as possible.

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5. Squat Jumps

| Exercise | Reps | Sets | Duration | |--------------------|----------|----------|--------------| | Squat Jumps | 15 | 4 | 1 minute |

Calories Burned: ~8-10 calories per minute
Difficulty Level: Intermediate

How to Do It:

Perform a squat and jump explosively, landing softly back into the squat position.

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6. Plank Jacks

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

Calories Burned: ~8-10 calories per minute
Difficulty Level: Intermediate

How to Do It:

In a plank position, jump your feet out wide and back together while maintaining a stable core.

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7. Side Lunges

| Exercise | Reps | Sets | Duration | |--------------------|----------|----------|--------------| | Side Lunges | 10 each side | 3 | 1 minute |

Calories Burned: ~6-8 calories per minute
Difficulty Level: Easy

How to Do It:

Step out to the side, bending your knee while keeping the other leg straight. Return to the center and switch sides.

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8. Tuck Jumps

| Exercise | Reps | Sets | Duration | |--------------------|----------|----------|--------------| | Tuck Jumps | 10 | 4 | 1 minute |

Calories Burned: ~10-12 calories per minute
Difficulty Level: Advanced

How to Do It:

Jump as high as you can while pulling your knees towards your chest, landing softly.

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9. Push-Up to Plank

| Exercise | Reps | Sets | Duration | |--------------------|----------|----------|--------------| | Push-Up to Plank | 10 | 3 | 1 minute |

Calories Burned: ~8-10 calories per minute
Difficulty Level: Intermediate

How to Do It:

Start in a push-up position, perform a push-up, then transition into a plank by lowering your forearms to the ground.

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10. Skaters

| Exercise | Reps | Sets | Duration | |--------------------|----------|----------|--------------| | Skaters | 20 | 3 | 30 seconds |

Calories Burned: ~10-12 calories per minute
Difficulty Level: Intermediate

How to Do It:

Leap from side to side, landing on one foot while bringing the opposite foot behind you.

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Conclusion

Incorporating these bodyweight HIIT workouts into your routine can lead to fast results, improved strength, and better cardiovascular fitness—all from the comfort of your home. For personalized guidance and support in reaching your fitness goals, consider HipTrain's affordable 1-on-1 live personal training. Our certified trainers will help you maximize your workouts with flexible scheduling that fits your busy life. Plus, our services are HSA/FSA approved for eligible expenses.