Top 10 Bodyweight HIIT Workouts for Maximum Burn at Home

Are you looking to torch calories and get fit without stepping foot in a gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve maximum burn in the comfort of your own home. These workouts are not only efficient but also require no special equipment, making them accessible to everyone. Updated December 2025, here are the top 10 bodyweight HIIT workouts you can try today!

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 10 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps | |----------|------| | Burpees | 8-12 |

2. Mountain Climbers Madness

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 8 calories per minute
• Difficulty: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | |-------------------|------| | Mountain Climbers | 15-20 |

3. Squat Jumps

• Duration: 40 seconds work, 20 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 12 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-------------|------| | Squat Jumps | 10-15 |

4. Push-Up Circuit

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 7 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps | |------------|------| | Push-Ups | 8-12 |

5. High Knees

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 9 calories per minute
• Difficulty: Beginner
• Equipment Needed: None

| Exercise | Reps | |------------|------| | High Knees | 20-30 |

6. Plank Jacks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 8 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-------------|------| | Plank Jacks | 15-20 |

7. Tuck Jumps

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 12 calories per minute
• Difficulty: Advanced
• Equipment Needed: None

| Exercise | Reps | |-------------|------| | Tuck Jumps | 8-10 |

8. Lateral Lunges

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 6 calories per minute
• Difficulty: Beginner to Intermediate
• Equipment Needed: None

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

9. Skater Jumps

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 10 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------|------| | Skater Jumps | 10-15 |

10. Burpee to Tuck Jump

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 12 calories per minute
• Difficulty: Advanced
• Equipment Needed: None

| Exercise | Reps | |------------------------------|------| | Burpee followed by Tuck Jump | 5-8 |

Conclusion

These 10 bodyweight HIIT workouts are perfect for maximizing your burn at home. They require no equipment and can be done in as little as 20 minutes. For those looking for personalized guidance, consider HipTrain for affordable live 1-on-1 video personal training. Our certified trainers can help you optimize your HIIT workouts, ensuring you reach your fitness goals efficiently. Plus, our services are HSA/FSA approved for eligible expenses!