Top 10 Bodyweight HIIT Workouts for Home Fitness

Are you looking to elevate your home fitness routine? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for building strength, endurance, and burning calories without the need for any equipment. Updated January 2026, we've curated a list of the top 10 bodyweight HIIT workouts that you can easily do at home. Plus, with affordable personal trainers available through HipTrain, you can get personalized guidance to maximize your results!

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 5 rounds
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Burpees | 10 | 20 sec | | Rest | - | 10 sec |

2. Mountain Climbers

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds
• Calories Burned: ~8 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | Duration | |-------------------|------|----------| | Mountain Climbers | 20 | 30 sec | | Rest | - | 15 sec |

3. Jump Squats

• Duration: 25 seconds on, 5 seconds off
• Sets: 6 rounds
• Calories Burned: ~12 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | Duration | |-------------|------|----------| | Jump Squats | 15 | 25 sec | | Rest | - | 5 sec |

4. Plank Jacks

• Duration: 30 seconds on, 10 seconds off
• Sets: 5 rounds
• Calories Burned: ~9 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | Duration | |--------------|------|----------| | Plank Jacks | 20 | 30 sec | | Rest | - | 10 sec |

5. High Knees

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds
• Calories Burned: ~10 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

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

6. Push-Up to T-Plank

• Duration: 20 seconds on, 10 seconds off
• Sets: 5 rounds
• Calories Burned: ~8 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

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

7. Lateral Shuffles

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds
• Calories Burned: ~7 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | Duration | |-------------------|------|----------| | Lateral Shuffles | 15 | 30 sec | | Rest | - | 15 sec |

8. Skaters

• Duration: 30 seconds on, 10 seconds off
• Sets: 5 rounds
• Calories Burned: ~9 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Skaters | 20 | 30 sec | | Rest | - | 10 sec |

9. Bicycle Crunches

• Duration: 25 seconds on, 5 seconds off
• Sets: 6 rounds
• Calories Burned: ~8 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | Duration | |---------------------|------|----------| | Bicycle Crunches | 15 | 25 sec | | Rest | - | 5 sec |

10. Split Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 5 rounds
• Calories Burned: ~11 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | Duration | |--------------|------|----------| | Split Jumps | 10 | 20 sec | | Rest | - | 10 sec |

Conclusion

Incorporating these bodyweight HIIT workouts into your home fitness routine can help you achieve significant results while saving time and money. If you're looking for personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training sessions. Our certified trainers can help you stay motivated, ensure proper form, and tailor workouts to your specific needs—all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!