Top 10 Bodyweight HIIT Workouts for Quick Home Sessions

Looking for effective bodyweight HIIT workouts that you can do at home? You're in the right place! High-Intensity Interval Training (HIIT) is a fantastic way to burn calories, improve cardiovascular fitness, and build strength—all without the need for equipment. Here are the top 10 bodyweight HIIT workouts that fit perfectly into your busy schedule. Updated December 2025.

1. Jumping Jacks and Push-Ups

| Exercise | Duration | Sets | Reps | |------------------|----------|------|----------| | Jumping Jacks | 30 sec | 3 | N/A | | Push-Ups | 30 sec | 3 | 10-15 | | Rest | 30 sec | 3 | N/A |

• Difficulty Level: Beginner
• Calories Burned: ~160 per 30 minutes

2. High Knees and Squat Jumps

| Exercise | Duration | Sets | Reps | |------------------|----------|------|----------| | High Knees | 30 sec | 4 | N/A | | Squat Jumps | 30 sec | 4 | 10-15 | | Rest | 30 sec | 4 | N/A |

• Difficulty Level: Intermediate
• Calories Burned: ~220 per 30 minutes

3. Mountain Climbers and Plank Jacks

| Exercise | Duration | Sets | Reps | |------------------|----------|------|----------| | Mountain Climbers | 30 sec | 4 | N/A | | Plank Jacks | 30 sec | 4 | 10-15 | | Rest | 30 sec | 4 | N/A |

• Difficulty Level: Intermediate
• Calories Burned: ~200 per 30 minutes

4. Burpees and Side Lunges

| Exercise | Duration | Sets | Reps | |------------------|----------|------|----------| | Burpees | 30 sec | 3 | 8-12 | | Side Lunges | 30 sec | 3 | 10-12 per side | | Rest | 30 sec | 3 | N/A |

• Difficulty Level: Advanced
• Calories Burned: ~300 per 30 minutes

5. Skaters and Tricep Dips

| Exercise | Duration | Sets | Reps | |------------------|----------|------|----------| | Skaters | 30 sec | 3 | N/A | | Tricep Dips | 30 sec | 3 | 10-15 | | Rest | 30 sec | 3 | N/A |

• Difficulty Level: Intermediate
• Calories Burned: ~180 per 30 minutes

6. Tuck Jumps and Plank Hold

| Exercise | Duration | Sets | Reps | |------------------|----------|------|----------| | Tuck Jumps | 30 sec | 4 | 8-10 | | Plank Hold | 30 sec | 4 | N/A | | Rest | 30 sec | 4 | N/A |

• Difficulty Level: Advanced
• Calories Burned: ~250 per 30 minutes

7. Lateral Lunges and Russian Twists

| Exercise | Duration | Sets | Reps | |------------------|----------|------|----------| | Lateral Lunges | 30 sec | 3 | 10-12 per side | | Russian Twists | 30 sec | 3 | 10-15 per side | | Rest | 30 sec | 3 | N/A |

• Difficulty Level: Intermediate
• Calories Burned: ~200 per 30 minutes

8. Bear Crawls and Wall Sits

| Exercise | Duration | Sets | Reps | |------------------|----------|------|----------| | Bear Crawls | 30 sec | 3 | N/A | | Wall Sits | 30 sec | 3 | N/A | | Rest | 30 sec | 3 | N/A |

• Difficulty Level: Beginner
• Calories Burned: ~150 per 30 minutes

9. Inchworms and Frog Jumps

| Exercise | Duration | Sets | Reps | |------------------|----------|------|----------| | Inchworms | 30 sec | 3 | 5-7 | | Frog Jumps | 30 sec | 3 | 10-12 | | Rest | 30 sec | 3 | N/A |

• Difficulty Level: Intermediate
• Calories Burned: ~210 per 30 minutes

10. Plank to Push-Up and Reverse Lunges

| Exercise | Duration | Sets | Reps | |------------------|----------|------|----------| | Plank to Push-Up | 30 sec | 4 | 8-10 | | Reverse Lunges | 30 sec | 4 | 10-12 per side | | Rest | 30 sec | 4 | N/A |

• Difficulty Level: Advanced
• Calories Burned: ~280 per 30 minutes

Why Choose HipTrain for Your Home Workouts?

With HipTrain, you can enjoy affordable live 1-on-1 video personal training tailored to your needs. Our certified personal trainers will guide you through these HIIT workouts, ensuring you perform each exercise safely and effectively. Plus, our flexible scheduling is perfect for busy professionals, and our services are HSA/FSA eligible for added convenience.

Incorporate these bodyweight HIIT workouts into your routine and experience the benefits of quick, effective home sessions!