Top 10 Bodyweight HIIT Workouts for Home Training

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get fit from the comfort of your home without the need for any equipment. These workouts are not only effective but also time-efficient, making them perfect for busy professionals. Below, we present the Top 10 Bodyweight HIIT Workouts that you can easily incorporate into your fitness plans.

1. Burpee Blast

Duration: 20 seconds of work, 10 seconds of rest
Sets: 4 rounds
Calories Burned: Approximately 8-10 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |-------------|--------|------| | Burpees | 8-12 | 4 |

Tips:

• Keep your core tight during the jump.
• Land softly to protect your knees.

2. High Knees

Duration: 30 seconds of work, 15 seconds of rest
Sets: 5 rounds
Calories Burned: Approximately 7-9 calories per minute
Difficulty Level: Beginner

| Exercise | Reps | Sets | |-------------|--------|------| | High Knees | 30 sec | 5 |

Tips:

• Pump your arms to increase intensity.
• Maintain a quick pace for maximum effect.

3. Mountain Climbers

Duration: 30 seconds of work, 15 seconds of rest
Sets: 4 rounds
Calories Burned: Approximately 8-11 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |-------------------|--------|------| | Mountain Climbers | 30 sec | 4 |

Tips:

• Keep your hands under your shoulders.
• Drive your knees towards your chest quickly.

4. Plank Jacks

Duration: 30 seconds of work, 15 seconds of rest
Sets: 4 rounds
Calories Burned: Approximately 6-8 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |---------------|--------|------| | Plank Jacks | 30 sec | 4 |

Tips:

• Engage your core throughout the movement.
• Avoid letting your hips sag.

5. Jump Squats

Duration: 20 seconds of work, 10 seconds of rest
Sets: 5 rounds
Calories Burned: Approximately 9-12 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |---------------|--------|------| | Jump Squats | 8-10 | 5 |

Tips:

• Land softly to minimize impact.
• Use your arms to propel yourself upward.

6. Tuck Jumps

Duration: 20 seconds of work, 10 seconds of rest
Sets: 4 rounds
Calories Burned: Approximately 10-13 calories per minute
Difficulty Level: Advanced

| Exercise | Reps | Sets | |---------------|--------|------| | Tuck Jumps | 6-8 | 4 |

Tips:

• Bring your knees as high as possible.
• Focus on explosive movement.

7. Skaters

Duration: 30 seconds of work, 15 seconds of rest
Sets: 4 rounds
Calories Burned: Approximately 8-10 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |---------------|--------|------| | Skaters | 30 sec | 4 |

Tips:

• Leap side to side for maximum distance.
• Keep your core engaged for balance.

8. Lateral Lunges

Duration: 30 seconds of work, 15 seconds of rest
Sets: 4 rounds
Calories Burned: Approximately 5-7 calories per minute
Difficulty Level: Beginner

| Exercise | Reps | Sets | |----------------|--------|------| | Lateral Lunges | 10-12 | 4 |

Tips:

• Keep your chest up and back straight.
• Push off the lunging leg to return to the starting position.

9. Push-Up to T

Duration: 30 seconds of work, 15 seconds of rest
Sets: 4 rounds
Calories Burned: Approximately 6-9 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |-------------------|--------|------| | Push-Up to T | 6-8 | 4 |

Tips:

• Rotate your body as you lift your arm.
• Keep your body in a straight line during push-ups.

10. Plank Shoulder Taps

Duration: 30 seconds of work, 15 seconds of rest
Sets: 4 rounds
Calories Burned: Approximately 5-8 calories per minute
Difficulty Level: Beginner

| Exercise | Reps | Sets | |-------------------|--------|------| | Plank Shoulder Taps| 30 sec | 4 |

Tips:

• Minimize hip movement for stability.
• Alternate touching each shoulder.

Conclusion

Incorporating these bodyweight HIIT workouts into your home training routine can lead to significant improvements in strength, endurance, and overall fitness. They require no equipment, making them accessible for anyone looking to get fit without breaking the bank.

For those seeking personalized guidance, consider HipTrain, the affordable solution for 1-on-1 live personal training. Our certified trainers can help you tailor these workouts to your specific needs, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.