Top 10 Bodyweight HIIT Workouts for Home Fitness

Looking for effective bodyweight HIIT workouts to boost your home fitness routine? High-Intensity Interval Training (HIIT) is a fantastic way to burn calories and improve your overall fitness without the need for any equipment. Whether you're a beginner or an experienced athlete, these workouts can be tailored to your level. Updated December 2025, here’s a list of the top 10 bodyweight HIIT workouts that you can do in the comfort of your home.

1. Jumping Jacks and Push-Ups

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |------------------|----------|------|------------------|---------------------------| | Jumping Jacks | 30 sec | 3 | Easy | 8-10 | | Push-Ups | 30 sec | 3 | Moderate | 10-12 |

Workout Details: Start with 30 seconds of jumping jacks followed by 30 seconds of push-ups. Rest for 30 seconds between sets.

2. Squat Jumps and Plank Jacks

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |------------------|----------|------|------------------|---------------------------| | Squat Jumps | 30 sec | 3 | Moderate | 10-12 | | Plank Jacks | 30 sec | 3 | Moderate | 8-10 |

Workout Details: Perform squat jumps for 30 seconds, then switch to plank jacks for another 30 seconds. Take a 30-second break between sets.

3. Mountain Climbers and Burpees

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |------------------|----------|------|------------------|---------------------------| | Mountain Climbers | 30 sec | 4 | Hard | 12-15 | | Burpees | 30 sec | 4 | Hard | 15-18 |

Workout Details: Alternate between mountain climbers and burpees for 30 seconds each, with a 30-second rest after each set.

4. High Knees and Tricep Dips

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |------------------|----------|------|------------------|---------------------------| | High Knees | 30 sec | 3 | Easy | 8-10 | | Tricep Dips | 30 sec | 3 | Moderate | 10-12 |

Workout Details: Engage in high knees for 30 seconds followed by tricep dips on a chair or low table. Rest for 30 seconds between sets.

5. Side Lunges and Bicycle Crunches

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |------------------|----------|------|------------------|---------------------------| | Side Lunges | 30 sec | 3 | Moderate | 10-12 | | Bicycle Crunches | 30 sec | 3 | Moderate | 8-10 |

Workout Details: Perform side lunges for 30 seconds, then switch to bicycle crunches. Rest for 30 seconds between sets.

6. Skaters and Plank Hold

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |------------------|----------|------|------------------|---------------------------| | Skaters | 30 sec | 3 | Hard | 12-15 | | Plank Hold | 30 sec | 3 | Moderate | 5-8 |

Workout Details: Do skaters for 30 seconds followed by a 30-second plank hold. Take a 30-second break between sets.

7. Reverse Lunges and Russian Twists

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |------------------|----------|------|------------------|---------------------------| | Reverse Lunges | 30 sec | 3 | Moderate | 10-12 | | Russian Twists | 30 sec | 3 | Moderate | 8-10 |

Workout Details: Alternate between reverse lunges and Russian twists for 30 seconds each, resting for 30 seconds between sets.

8. Bear Crawls and Flutter Kicks

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |------------------|----------|------|------------------|---------------------------| | Bear Crawls | 30 sec | 3 | Hard | 12-15 | | Flutter Kicks | 30 sec | 3 | Moderate | 8-10 |

Workout Details: Engage in bear crawls for 30 seconds, then switch to flutter kicks. Rest for 30 seconds between sets.

9. Tuck Jumps and Side Plank

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |------------------|----------|------|------------------|---------------------------| | Tuck Jumps | 30 sec | 3 | Hard | 15-18 | | Side Plank | 30 sec | 3 | Moderate | 5-8 |

Workout Details: Perform tuck jumps for 30 seconds followed by a 30-second side plank on each side. Rest for 30 seconds between sets.

10. Shadow Boxing and Cool Down Stretch

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |------------------|----------|------|------------------|---------------------------| | Shadow Boxing | 30 sec | 3 | Easy | 8-10 | | Cool Down Stretch | 2 min | 1 | Easy | 0 |

Workout Details: Finish with 30 seconds of shadow boxing followed by a 2-minute cool-down stretch to relax your muscles.

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These bodyweight HIIT workouts are perfect for home fitness enthusiasts looking to burn calories and improve their strength and endurance. With no equipment required, they fit easily into any busy schedule. For personalized guidance, consider trying HipTrain's affordable live 1-on-1 personal training sessions. With flexible scheduling and certified trainers, you can achieve your fitness goals from the comfort of home. Plus, HipTrain services are HSA/FSA approved for eligible expenses!