Top 10 Bodyweight HIIT Workouts for Quick Fitness at Home

Looking for effective bodyweight HIIT workouts that can be done right in your living room? Look no further! These quick workouts are perfect for busy individuals wanting to break a sweat without the need for fancy equipment. Updated January 2026, this list highlights the top 10 bodyweight HIIT workouts that can help you achieve your fitness goals efficiently.

1. Jumping Jacks and Push-Ups

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |----------------|----------|------|------------------|------------------| | Jumping Jacks | 30 sec | 3 | Easy | 8-10 | | Push-Ups | 30 sec | 3 | Moderate | 10-15 |

Total Time: 6 minutes
Equipment Needed: None

2. Burpees and High Knees

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |----------------|----------|------|------------------|------------------| | Burpees | 30 sec | 3 | Hard | 12-15 | | High Knees | 30 sec | 3 | Moderate | 10-12 |

Total Time: 6 minutes
Equipment Needed: None

3. Mountain Climbers and Plank Jacks

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|----------|------|------------------|------------------| | Mountain Climbers | 30 sec | 3 | Moderate | 10-12 | | Plank Jacks | 30 sec | 3 | Hard | 12-15 |

Total Time: 6 minutes
Equipment Needed: None

4. Squat Jumps and Bicycle Crunches

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|----------|------|------------------|------------------| | Squat Jumps | 30 sec | 3 | Hard | 12-15 | | Bicycle Crunches | 30 sec | 3 | Moderate | 8-10 |

Total Time: 6 minutes
Equipment Needed: None

5. Lateral Lunges and Tricep Dips

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|----------|------|------------------|------------------| | Lateral Lunges | 30 sec | 3 | Moderate | 10-12 | | Tricep Dips | 30 sec | 3 | Easy | 8-10 |

Total Time: 6 minutes
Equipment Needed: Sturdy chair or bench

6. Skater Jumps and Plank Hold

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|----------|------|------------------|------------------| | Skater Jumps | 30 sec | 3 | Hard | 12-15 | | Plank Hold | 30 sec | 3 | Moderate | 5-7 |

Total Time: 6 minutes
Equipment Needed: None

7. Russian Twists and Jump Squats

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|----------|------|------------------|------------------| | Russian Twists | 30 sec | 3 | Moderate | 8-10 | | Jump Squats | 30 sec | 3 | Hard | 12-15 |

Total Time: 6 minutes
Equipment Needed: None

8. Inchworms and Side Lunges

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|----------|------|------------------|------------------| | Inchworms | 30 sec | 3 | Moderate | 10-12 | | Side Lunges | 30 sec | 3 | Easy | 8-10 |

Total Time: 6 minutes
Equipment Needed: None

9. Bear Crawls and Flutter Kicks

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|----------|------|------------------|------------------| | Bear Crawls | 30 sec | 3 | Moderate | 10-12 | | Flutter Kicks | 30 sec | 3 | Easy | 8-10 |

Total Time: 6 minutes
Equipment Needed: None

10. Tuck Jumps and Wall Sit

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|----------|------|------------------|------------------| | Tuck Jumps | 30 sec | 3 | Hard | 12-15 | | Wall Sit | 30 sec | 3 | Moderate | 5-7 |

Total Time: 6 minutes
Equipment Needed: Wall

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Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to get fit quickly at home, without needing any equipment. They are efficient, effective, and can be adjusted to fit your fitness level. For those seeking personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions that are HSA/FSA approved, allowing you to maximize your workout potential from the comfort of your home.