Top 10 Bodyweight HIIT Workouts for Quick and Effective Fitness

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get your heart pumping and your muscles working without the need for expensive gym memberships or equipment. Bodyweight HIIT workouts are particularly effective for home fitness, allowing you to maximize your workout in a short amount of time. Here are the top 10 bodyweight HIIT workouts that are quick, effective, and perfect for any fitness level.

1. Burpee Blast

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

| Exercise | Reps | |----------|------| | Burpees | 10 |

Tip: Focus on explosive movement and maintain a steady pace.

2. Tabata Squats

• Duration: 20 seconds on, 10 seconds off
• Sets: 8 rounds (4 minutes total)
• Calories Burned: Approximately 5-7 calories per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | |-----------------|------| | Air Squats | 15 |

Tip: Keep your chest up and push through your heels.

3. Mountain Climbers

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds
• Calories Burned: Approximately 7-10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

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

Tip: Maintain a strong plank position and drive your knees towards your chest.

4. Push-Up Variations

• Duration: 20 seconds on, 10 seconds off
• Sets: 5 rounds
• Calories Burned: Approximately 6-9 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------------|------| | Standard Push-Ups | 10 | | Wide Grip Push-Ups | 10 | | Diamond Push-Ups | 10 |

Tip: Keep your body in a straight line and engage your core.

5. Plank Jacks

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds
• Calories Burned: Approximately 5-8 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

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

Tip: Keep your hips low and jump your feet out wide and back together.

6. Jumping Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Reps | |---------------------|------| | Jumping Lunges | 10 (each leg) |

Tip: Focus on landing softly to protect your knees.

7. High Knees

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

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

Tip: Pump your arms to increase intensity.

8. Tuck Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 5 rounds
• Calories Burned: Approximately 10-12 calories per minute
• Difficulty Level: Advanced
• Equipment Needed: None

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

Tip: Aim to bring your knees as high as possible while maintaining control.

9. Side Plank Rotations

• Duration: 30 seconds on, 15 seconds off
• Sets: 3 rounds (each side)
• Calories Burned: Approximately 4-6 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------------|------| | Side Plank Rotations| 10 (each side) |

Tip: Keep your body in a straight line and rotate smoothly.

10. Flutter Kicks

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds
• Calories Burned: Approximately 3-5 calories per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------------|------| | Flutter Kicks | 20 |

Tip: Keep your lower back pressed into the ground for core engagement.

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Bodyweight HIIT workouts are an efficient way to improve your fitness level without the need for a gym. For those looking for personalized guidance, consider HipTrain, where you can access live 1-on-1 video personal training sessions with certified trainers at affordable prices. With flexible scheduling and HSA/FSA eligibility, it's a convenient option for busy professionals.