Top 10 Bodyweight HIIT Workouts for Home Training

Are you looking to torch calories and build strength without any equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for home training, allowing you to maximize your fitness results in a short amount of time. Updated December 2025, here are the top 10 bodyweight HIIT workouts you can do right at home, featuring exercises that require no equipment and are suitable for all fitness levels.

1. Jumping Jacks and Push-Ups

• Sets: 3
• Duration: 30 seconds each exercise
• Rest: 15 seconds between exercises
• Calories Burned: ~8-10 per minute
• Difficulty: Beginner

| Exercise | Reps/Duration | |------------------|---------------| | Jumping Jacks | 30 seconds | | Push-Ups | 30 seconds |

2. Burpees and Mountain Climbers

• Sets: 4
• Duration: 20 seconds each exercise
• Rest: 10 seconds between exercises
• Calories Burned: ~12-15 per minute
• Difficulty: Intermediate

| Exercise | Reps/Duration | |---------------------|---------------| | Burpees | 20 seconds | | Mountain Climbers | 20 seconds |

3. Squats and High Knees

• Sets: 3
• Duration: 30 seconds each exercise
• Rest: 20 seconds between exercises
• Calories Burned: ~10-12 per minute
• Difficulty: Beginner

| Exercise | Reps/Duration | |-----------------|---------------| | Bodyweight Squats | 30 seconds | | High Knees | 30 seconds |

4. Plank Jacks and Russian Twists

• Sets: 4
• Duration: 30 seconds each exercise
• Rest: 15 seconds between exercises
• Calories Burned: ~8-10 per minute
• Difficulty: Intermediate

| Exercise | Reps/Duration | |-------------------|---------------| | Plank Jacks | 30 seconds | | Russian Twists | 30 seconds |

5. Tuck Jumps and Side Lunges

• Sets: 3
• Duration: 30 seconds each exercise
• Rest: 20 seconds between exercises
• Calories Burned: ~10-12 per minute
• Difficulty: Advanced

| Exercise | Reps/Duration | |------------------|---------------| | Tuck Jumps | 30 seconds | | Side Lunges | 30 seconds |

6. Skaters and Bicycle Crunches

• Sets: 4
• Duration: 20 seconds each exercise
• Rest: 10 seconds between exercises
• Calories Burned: ~10-12 per minute
• Difficulty: Intermediate

| Exercise | Reps/Duration | |-----------------------|---------------| | Skaters | 20 seconds | | Bicycle Crunches | 20 seconds |

7. Alternating Lunges and Plank Shoulder Taps

• Sets: 3
• Duration: 30 seconds each exercise
• Rest: 15 seconds between exercises
• Calories Burned: ~8-10 per minute
• Difficulty: Beginner

| Exercise | Reps/Duration | |--------------------------|---------------| | Alternating Lunges | 30 seconds | | Plank Shoulder Taps | 30 seconds |

8. Frog Jumps and Wall Sit

• Sets: 4
• Duration: 30 seconds each exercise
• Rest: 20 seconds between exercises
• Calories Burned: ~10-12 per minute
• Difficulty: Advanced

| Exercise | Reps/Duration | |-------------------|---------------| | Frog Jumps | 30 seconds | | Wall Sit | 30 seconds |

9. Inchworms and Butt Kickers

• Sets: 3
• Duration: 30 seconds each exercise
• Rest: 15 seconds between exercises
• Calories Burned: ~8-10 per minute
• Difficulty: Intermediate

| Exercise | Reps/Duration | |--------------------|---------------| | Inchworms | 30 seconds | | Butt Kickers | 30 seconds |

10. Star Jumps and Reverse Crunches

• Sets: 4
• Duration: 20 seconds each exercise
• Rest: 10 seconds between exercises
• Calories Burned: ~10-12 per minute
• Difficulty: Advanced

| Exercise | Reps/Duration | |------------------------|---------------| | Star Jumps | 20 seconds | | Reverse Crunches | 20 seconds |

Conclusion

These bodyweight HIIT workouts are not only effective for calorie burn but also convenient for home training. With no equipment needed, you can easily fit them into your busy schedule. For those who want to take their fitness to the next level, consider personalized coaching.

HipTrain offers affordable 1-on-1 live personal training with certified trainers, ensuring you get the guidance you need to maximize your results. Plus, our services are HSA/FSA approved for eligible expenses, making it a smart investment in your health.