Top 10 Bodyweight HIIT Workouts for Home

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to torch calories and improve cardiovascular fitness, all from the comfort of your home. Bodyweight HIIT workouts are especially effective because they require no equipment, making them accessible for everyone. Here are the top 10 bodyweight HIIT workouts that will get your heart pumping and help you burn fat quickly.

1. Jump Squats

• Description: A plyometric exercise that combines a squat with a jump to engage your legs and core.
• Sets: 4
• Reps: 15
• Duration: 30 seconds of work, 15 seconds rest
• Calories Burned: Approximately 200 calories

2. Burpees

• Description: A full-body exercise that combines a squat, push-up, and jump, providing a comprehensive workout.
• Sets: 4
• Reps: 10
• Duration: 30 seconds of work, 15 seconds rest
• Calories Burned: Approximately 300 calories

3. Mountain Climbers

• Description: A dynamic exercise that targets your core and increases your heart rate.
• Sets: 4
• Reps: 20 (10 per leg)
• Duration: 30 seconds of work, 15 seconds rest
• Calories Burned: Approximately 250 calories

4. Push-up to T-Plank

• Description: A combination of a push-up and a side plank that works the upper body and core.
• Sets: 4
• Reps: 10
• Duration: 30 seconds of work, 15 seconds rest
• Calories Burned: Approximately 150 calories

5. High Knees

• Description: A cardio-intensive exercise that raises your heart rate while engaging your core.
• Sets: 4
• Reps: 30 seconds
• Duration: 30 seconds of work, 15 seconds rest
• Calories Burned: Approximately 200 calories

6. Plank Jacks

• Description: A variation of the plank that adds a jumping motion to engage your core and legs.
• Sets: 4
• Reps: 15
• Duration: 30 seconds of work, 15 seconds rest
• Calories Burned: Approximately 180 calories

7. Skaters

• Description: A lateral movement that mimics skating, targeting your legs and improving balance.
• Sets: 4
• Reps: 12 (6 per side)
• Duration: 30 seconds of work, 15 seconds rest
• Calories Burned: Approximately 220 calories

8. Lateral Lunges

• Description: A lower-body exercise that targets the glutes, hamstrings, and quadriceps.
• Sets: 4
• Reps: 10 (5 per side)
• Duration: 30 seconds of work, 15 seconds rest
• Calories Burned: Approximately 150 calories

9. Frog Jumps

• Description: A powerful jump that engages the legs and core while providing a cardio boost.
• Sets: 4
• Reps: 12
• Duration: 30 seconds of work, 15 seconds rest
• Calories Burned: Approximately 250 calories

10. Plank to Push-up

• Description: A great core workout that transitions between a plank and a push-up position.
• Sets: 4
• Reps: 10
• Duration: 30 seconds of work, 15 seconds rest
• Calories Burned: Approximately 200 calories

Sample Workout Table

| Exercise | Sets | Reps/Duration | Rest | Calories Burned | |------------------------|------|---------------------|---------------|-----------------| | Jump Squats | 4 | 15 | 15 seconds | 200 | | Burpees | 4 | 10 | 15 seconds | 300 | | Mountain Climbers | 4 | 20 (10 per leg) | 15 seconds | 250 | | Push-up to T-Plank | 4 | 10 | 15 seconds | 150 | | High Knees | 4 | 30 seconds | 15 seconds | 200 | | Plank Jacks | 4 | 15 | 15 seconds | 180 | | Skaters | 4 | 12 (6 per side) | 15 seconds | 220 | | Lateral Lunges | 4 | 10 (5 per side) | 15 seconds | 150 | | Frog Jumps | 4 | 12 | 15 seconds | 250 | | Plank to Push-up | 4 | 10 | 15 seconds | 200 |

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can significantly enhance your fitness level and help you burn fat quickly. With no equipment needed and the flexibility to do them at home, these workouts are perfect for anyone, especially busy professionals.

If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions, making it easier to stay motivated and achieve your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses.