Top 10 Bodyweight HIIT Workouts for Quick Results

If you're looking for an efficient way to get fit without needing a gym, bodyweight HIIT (High-Intensity Interval Training) workouts are your best bet. These workouts are designed to maximize calorie burn and build strength in a short amount of time, making them perfect for busy professionals. Updated December 2025, we've compiled a list of the top 10 bodyweight HIIT workouts that promise quick results right from the comfort of your home.

1. Jumping Jacks & Push-Ups

| Exercise | Reps | Sets | Duration | |------------------|--------|-------|-----------| | Jumping Jacks | 30 | 3 | 30 seconds| | Push-Ups | 15 | 3 | 30 seconds|

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 per 30 minutes

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2. Burpees & Mountain Climbers

| Exercise | Reps | Sets | Duration | |--------------------|--------|-------|-----------| | Burpees | 10 | 4 | 30 seconds| | Mountain Climbers | 20 | 4 | 30 seconds|

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 per 30 minutes

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3. Squat Jumps & Plank Holds

| Exercise | Reps | Sets | Duration | |------------------|--------|-------|-----------| | Squat Jumps | 15 | 3 | 30 seconds| | Plank Holds | 30 seconds | 3 | 30 seconds|

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per 30 minutes

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4. High Knees & Lunges

| Exercise | Reps | Sets | Duration | |------------------|--------|-------|-----------| | High Knees | 30 seconds | 4 | 30 seconds| | Lunges | 12 per leg | 4 | 30 seconds|

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per 30 minutes

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5. Tuck Jumps & Side Plank

| Exercise | Reps | Sets | Duration | |------------------|--------|-------|-----------| | Tuck Jumps | 10 | 3 | 30 seconds| | Side Plank | 20 seconds per side | 3 | 30 seconds|

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 250-350 per 30 minutes

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6. Bear Crawls & Russian Twists

| Exercise | Reps | Sets | Duration | |------------------|--------|-------|-----------| | Bear Crawls | 30 seconds | 4 | 30 seconds| | Russian Twists | 15 per side | 4 | 30 seconds|

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per 30 minutes

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7. Skaters & Bicycle Crunches

| Exercise | Reps | Sets | Duration | |------------------|--------|-------|-----------| | Skaters | 15 per side | 3 | 30 seconds| | Bicycle Crunches | 15 per side | 3 | 30 seconds|

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per 30 minutes

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8. Crab Walks & Flutter Kicks

| Exercise | Reps | Sets | Duration | |------------------|--------|-------|-----------| | Crab Walks | 30 seconds | 3 | 30 seconds| | Flutter Kicks | 20 per side | 3 | 30 seconds|

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 per 30 minutes

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9. Wall Sit & Jump Squats

| Exercise | Reps | Sets | Duration | |------------------|--------|-------|-----------| | Wall Sit | 30 seconds | 3 | 30 seconds| | Jump Squats | 12 | 3 | 30 seconds|

Equipment Needed: A wall
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per 30 minutes

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10. Shadow Boxing & Plank Jacks

| Exercise | Reps | Sets | Duration | |------------------|--------|-------|-----------| | Shadow Boxing | 30 seconds | 4 | 30 seconds| | Plank Jacks | 15 | 4 | 30 seconds|

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 per 30 minutes

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Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to achieve quick results without spending hours at the gym. With no equipment required, you can easily fit these routines into your busy lifestyle. For those who want personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training sessions. Our certified trainers can help you maximize your workouts and achieve your fitness goals efficiently. Plus, our services are HSA/FSA approved for eligible expenses!