Top 10 Bodyweight HIIT Workouts for Quick Home Sessions

Are you looking for an effective way to squeeze in a workout without the hassle of going to the gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for quick sessions at home, and they require no equipment! Updated January 2026, here are the top 10 bodyweight HIIT workouts that will help you torch calories and improve your fitness levels in no time.

1. Tabata Workout

Duration: 4 minutes
Difficulty Level: Beginner
Calories Burned: 40-60
Equipment Needed: None
Format: 20 seconds work, 10 seconds rest (8 rounds)

| Exercise | Sets | Duration | |---------------|------|----------| | Jump Squats | 1 | 20 sec | | Push-Ups | 1 | 20 sec | | Burpees | 1 | 20 sec | | Mountain Climbers | 1 | 20 sec |

Tips:

• Focus on explosive movements for maximum intensity.
• Rest for 1 minute between sets.

2. 7-Minute Workout

Duration: 7 minutes
Difficulty Level: Intermediate
Calories Burned: 60-80
Equipment Needed: None
Format: 30 seconds work, 10 seconds rest

| Exercise | Sets | Duration | |-----------------|------|----------| | Jumping Jacks | 1 | 30 sec | | Wall Sit | 1 | 30 sec | | Push-Ups | 1 | 30 sec | | Crunches | 1 | 30 sec | | Step-Ups | 1 | 30 sec | | Squats | 1 | 30 sec | | Tricep Dips | 1 | 30 sec | | Plank | 1 | 30 sec |

Tips:

• Use a timer or an app for seamless transitions.

3. AMRAP (As Many Rounds As Possible)

Duration: 10 minutes
Difficulty Level: Advanced
Calories Burned: 100-150
Equipment Needed: None

| Exercise | Reps | |-----------------|------| | Burpees | 5 | | Push-Ups | 10 | | Jump Squats | 15 | | Plank (hold) | 30 sec |

Tips:

• Aim for maximum rounds within the time limit.

4. Full-Body Blast

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 120-180
Equipment Needed: None

| Exercise | Sets | Duration | |-----------------|------|----------| | High Knees | 1 | 30 sec | | Plank to Push-Up| 1 | 30 sec | | Skaters | 1 | 30 sec | | Bicycle Crunches| 1 | 30 sec | | Rest | 1 | 30 sec |

Tips:

• Focus on form to prevent injury, especially during high-impact moves.

5. Core Crusher

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 80-100
Equipment Needed: None

| Exercise | Sets | Duration | |---------------------|------|----------| | Russian Twists | 1 | 30 sec | | Plank Jacks | 1 | 30 sec | | Leg Raises | 1 | 30 sec | | Side Plank (each side) | 1 | 30 sec |

Tips:

• Engage your core throughout each exercise for better results.

6. Ladder Workout

Duration: 12 minutes
Difficulty Level: Advanced
Calories Burned: 120-160
Equipment Needed: None

| Exercise | Sets | Reps | |-----------------|------|------| | Burpees | 1 | 10 | | Squats | 1 | 15 | | Push-Ups | 1 | 20 | | Jumping Jacks | 1 | 25 |

Tips:

• Decrease the reps as you progress through the sets for an added challenge.

7. 20-Minute HIIT Circuit

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 150-200
Equipment Needed: None

| Exercise | Sets | Duration | |-----------------|------|----------| | Jump Squats | 2 | 45 sec | | Push-Ups | 2 | 45 sec | | Plank | 2 | 45 sec | | High Knees | 2 | 45 sec | | Rest | 2 | 1 min |

Tips:

• Maintain a quick pace to keep your heart rate up.

8. Quick Cardio Burst

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 30-50
Equipment Needed: None

| Exercise | Sets | Duration | |-----------------|------|----------| | Jumping Jacks | 1 | 1 min | | High Knees | 1 | 1 min | | Butt Kickers | 1 | 1 min | | Rest | 1 | 30 sec |

Tips:

• Perfect for a quick energy boost during your day.

9. Pyramid Workout

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 120-180
Equipment Needed: None

| Exercise | Sets | Reps | |-----------------|------|------| | Push-Ups | 1 | 10 | | Squats | 1 | 15 | | Burpees | 1 | 5 | | Repeat | 1 | Decrease reps |

Tips:

• Increase intensity by adding a jump at the top of your squats.

10. Cool Down and Stretch

Duration: 5 minutes
Difficulty Level: All Levels
Calories Burned: Minimal
Equipment Needed: None

| Exercise | Sets | Duration | |-----------------|------|----------| | Child’s Pose | 1 | 1 min | | Forward Bend | 1 | 1 min | | Seated Twist | 1 | 1 min | | Cat-Cow Stretch | 1 | 1 min | | Deep Breathing | 1 | 1 min |

Tips:

• Always finish with a cool down to prevent soreness.

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Incorporating these bodyweight HIIT workouts into your routine can significantly improve your fitness, especially when time is limited. If you're looking for personalized guidance, consider HipTrain! With live 1-on-1 video personal training at affordable prices, flexible scheduling, and HSA/FSA eligibility for eligible expenses, we make fitness accessible and convenient for busy professionals.