Top 10 Bodyweight HIIT Workouts for Quick Home Sessions 2025

Updated January 2026

Are you looking for effective bodyweight HIIT workouts that you can do at home? High-Intensity Interval Training (HIIT) is perfect for those with busy schedules, allowing you to burn calories and build strength in a short amount of time. Here are the top 10 bodyweight HIIT workouts you can do without any equipment, making them ideal for home sessions.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Difficulty: Intermediate
• Calories Burned: Approximately 8-10 per minute

| Exercise | Reps | Duration | |----------|------|----------| | Burpees | 8-12 | 20 sec | | Rest | - | 10 sec |

2. Mountain Climber Madness

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3 rounds
• Difficulty: Beginner to Intermediate
• Calories Burned: Approximately 7-9 per minute

| Exercise | Reps | Duration | |-------------------|------|----------| | Mountain Climbers | 20-30| 30 sec | | Rest | - | 15 sec |

3. Jump Squat Circuit

• Duration: 25 seconds work, 5 seconds rest
• Sets: 5 rounds
• Difficulty: Intermediate
• Calories Burned: Approximately 6-8 per minute

| Exercise | Reps | Duration | |-------------|------|----------| | Jump Squats | 10-15| 25 sec | | Rest | - | 5 sec |

4. Plank to Push-Up

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Difficulty: Intermediate
• Calories Burned: Approximately 5-7 per minute

| Exercise | Reps | Duration | |------------------|------|----------| | Plank to Push-Up | 6-10 | 20 sec | | Rest | - | 10 sec |

5. High Knees

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3 rounds
• Difficulty: Beginner
• Calories Burned: Approximately 6-8 per minute

| Exercise | Reps | Duration | |------------|------|----------| | High Knees | 30 | 30 sec | | Rest | - | 15 sec |

6. Alternating Lunges

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Difficulty: Beginner
• Calories Burned: Approximately 5-7 per minute

| Exercise | Reps | Duration | |-------------------|------|----------| | Alternating Lunges| 10-12| 20 sec | | Rest | - | 10 sec |

7. Tuck Jumps

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Difficulty: Advanced
• Calories Burned: Approximately 10-12 per minute

| Exercise | Reps | Duration | |------------|------|----------| | Tuck Jumps | 6-10 | 20 sec | | Rest | - | 10 sec |

8. Plank Jacks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3 rounds
• Difficulty: Intermediate
• Calories Burned: Approximately 8-10 per minute

| Exercise | Reps | Duration | |------------|------|----------| | Plank Jacks| 15-20| 30 sec | | Rest | - | 15 sec |

9. Skater Jumps

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3 rounds
• Difficulty: Intermediate
• Calories Burned: Approximately 7-9 per minute

| Exercise | Reps | Duration | |---------------|------|----------| | Skater Jumps | 10-15| 30 sec | | Rest | - | 15 sec |

10. Bear Crawl

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Difficulty: Intermediate
• Calories Burned: Approximately 6-8 per minute

| Exercise | Reps | Duration | |--------------|------|----------| | Bear Crawl | 10-15| 20 sec | | Rest | - | 10 sec |

Fitness Tips:

• Warm-Up: Always start with a 5-minute warm-up to prepare your body.
• Hydrate: Keep water nearby and stay hydrated during your workout.
• Cool Down: End with a 5-minute cool-down to stretch your muscles.

These bodyweight HIIT workouts are designed for maximum efficiency and effectiveness, making them perfect for anyone looking to squeeze in quick sessions at home. If you're looking for personalized guidance or motivation, consider trying HipTrain. Our certified personal trainers offer affordable 1-on-1 live video sessions tailored to your needs, and our services are HSA/FSA approved for eligible expenses.