Top 10 Bodyweight HIIT Workouts for Quick Home Fitness

Updated December 2025

If you're looking to maximize your workout in minimal time, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice. These workouts are not only effective for burning calories but also require no equipment, making them perfect for home fitness enthusiasts. Here are the top 10 bodyweight HIIT workouts that can be done in the comfort of your home.

1. Jumping Jacks and Push-Ups

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Beginner
Calories Burned: ~200

| Exercise | Duration | Rest | |--------------------|----------|-------| | Jumping Jacks | 30 sec | 10 sec| | Push-Ups | 30 sec | 10 sec| | Repeat | 4 times | |

2. Burpees and Mountain Climbers

Duration: 15 minutes
Sets: 5
Reps: 20 burpees, 30 seconds mountain climbers
Difficulty Level: Intermediate
Calories Burned: ~300

| Exercise | Duration | Rest | |--------------------|----------|-------| | Burpees | 20 reps | 15 sec| | Mountain Climbers | 30 sec | 15 sec| | Repeat | 5 times | |

3. High Knees and Squats

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Beginner
Calories Burned: ~250

| Exercise | Duration | Rest | |--------------------|----------|-------| | High Knees | 30 sec | 10 sec| | Bodyweight Squats | 30 sec | 10 sec| | Repeat | 4 times | |

4. Plank Jacks and Tricep Dips

Duration: 15 minutes
Sets: 5
Reps: 30 seconds each exercise
Difficulty Level: Intermediate
Calories Burned: ~220

| Exercise | Duration | Rest | |--------------------|----------|-------| | Plank Jacks | 30 sec | 10 sec| | Tricep Dips (on a chair) | 30 sec | 10 sec| | Repeat | 5 times | |

5. Skaters and Lunges

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Intermediate
Calories Burned: ~280

| Exercise | Duration | Rest | |--------------------|----------|-------| | Skaters | 30 sec | 10 sec| | Reverse Lunges | 30 sec | 10 sec| | Repeat | 4 times | |

6. Bear Crawls and Side Lunges

Duration: 15 minutes
Sets: 5
Reps: 30 seconds each exercise
Difficulty Level: Advanced
Calories Burned: ~300

| Exercise | Duration | Rest | |--------------------|----------|-------| | Bear Crawls | 30 sec | 15 sec| | Side Lunges | 30 sec | 15 sec| | Repeat | 5 times | |

7. Tuck Jumps and Plank Holds

Duration: 20 minutes
Sets: 4
Reps: 20 tuck jumps, 30 seconds plank
Difficulty Level: Advanced
Calories Burned: ~350

| Exercise | Duration | Rest | |--------------------|----------|-------| | Tuck Jumps | 20 reps | 15 sec| | Plank Hold | 30 sec | 15 sec| | Repeat | 4 times | |

8. Lateral Shuffles and Wall Sit

Duration: 15 minutes
Sets: 5
Reps: 30 seconds each exercise
Difficulty Level: Beginner
Calories Burned: ~200

| Exercise | Duration | Rest | |--------------------|----------|-------| | Lateral Shuffles | 30 sec | 10 sec| | Wall Sit | 30 sec | 10 sec| | Repeat | 5 times | |

9. Russian Twists and Plank Shoulder Taps

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Intermediate
Calories Burned: ~230

| Exercise | Duration | Rest | |--------------------|----------|-------| | Russian Twists | 30 sec | 10 sec| | Plank Shoulder Taps | 30 sec | 10 sec| | Repeat | 4 times | |

10. Star Jumps and Bicycle Crunches

Duration: 15 minutes
Sets: 5
Reps: 20 star jumps, 30 seconds bicycle crunches
Difficulty Level: Intermediate
Calories Burned: ~260

| Exercise | Duration | Rest | |--------------------|----------|-------| | Star Jumps | 20 reps | 15 sec| | Bicycle Crunches | 30 sec | 15 sec| | Repeat | 5 times | |

Incorporating these bodyweight HIIT workouts into your routine can significantly enhance your home fitness journey. For those who prefer personalized guidance, consider affordable personal training options with HipTrain. Our certified trainers offer live 1-on-1 video sessions that can fit into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.