Top 10 Bodyweight HIIT Workouts to Do at Home

Updated December 2025

Are you looking for an effective way to get fit without the need for fancy gym equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent solution for anyone wanting to boost their fitness levels from the comfort of home. Here are the top 10 bodyweight HIIT workouts you can do without any equipment.

1. Jumping Jacks

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: Approximately 8 calories per minute
Difficulty Level: Easy

Instructions: Stand with your feet together. Jump up while spreading your legs and raising your arms overhead. Return to the starting position and repeat.

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2. Burpees

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: Approximately 10 calories per minute
Difficulty Level: Moderate

Instructions: Start in a standing position, drop into a squat, kick your feet back into a plank, do a push-up, jump your feet back to your hands, and explode upwards into a jump.

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3. Mountain Climbers

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: Approximately 8 calories per minute
Difficulty Level: Moderate

Instructions: Begin in a plank position. Quickly drive your knees toward your chest, alternating legs.

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4. High Knees

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: Approximately 9 calories per minute
Difficulty Level: Easy

Instructions: Stand tall and run in place while lifting your knees as high as possible.

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5. Squat Jumps

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: Approximately 10 calories per minute
Difficulty Level: Moderate

Instructions: Start with a squat and jump explosively, landing softly back into a squat.

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6. Plank Jacks

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: Approximately 8 calories per minute
Difficulty Level: Moderate

Instructions: Start in a plank position, jump your feet out wide and back together, similar to a jumping jack.

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7. Skaters

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: Approximately 9 calories per minute
Difficulty Level: Moderate

Instructions: Leap to the right while bringing your left leg behind you, then switch sides, mimicking a speed skater's motion.

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8. Lateral Lunges

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: Approximately 6 calories per minute
Difficulty Level: Easy

Instructions: Step to the right into a lunge, keeping your left leg straight. Push back to the center and repeat on the left side.

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9. Tuck Jumps

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: Approximately 10 calories per minute
Difficulty Level: Hard

Instructions: Jump straight up, bringing your knees towards your chest before landing.

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10. Plank to Push-Up

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: Approximately 7 calories per minute
Difficulty Level: Hard

Instructions: Start in a plank position. Transition to a push-up position by placing one hand at a time on the ground, then return to the plank.

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Workout Table Summary

| Exercise | Duration | Rest | Sets | Calories Burned | Difficulty Level | |----------------------|----------|------|------|------------------|------------------| | Jumping Jacks | 30 sec | 15 sec | 4 | 8 cal/min | Easy | | Burpees | 30 sec | 15 sec | 4 | 10 cal/min | Moderate | | Mountain Climbers | 30 sec | 15 sec | 4 | 8 cal/min | Moderate | | High Knees | 30 sec | 15 sec | 4 | 9 cal/min | Easy | | Squat Jumps | 30 sec | 15 sec | 4 | 10 cal/min | Moderate | | Plank Jacks | 30 sec | 15 sec | 4 | 8 cal/min | Moderate | | Skaters | 30 sec | 15 sec | 4 | 9 cal/min | Moderate | | Lateral Lunges | 30 sec | 15 sec | 4 | 6 cal/min | Easy | | Tuck Jumps | 30 sec | 15 sec | 4 | 10 cal/min | Hard | | Plank to Push-Up | 30 sec | 15 sec | 4 | 7 cal/min | Hard |

Conclusion

These bodyweight HIIT workouts are perfect for those looking to get fit at home without needing any equipment. They can easily fit into a busy schedule, making them ideal for professionals.

For those seeking personalized guidance, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you tailor workouts to your specific needs and goals, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses.