Top 10 Bodyweight HIIT Workouts to Do at Home

Updated January 2026

High-Intensity Interval Training (HIIT) workouts are a fantastic way to get fit without needing a gym membership or fancy equipment. Bodyweight HIIT workouts, in particular, can be done in the comfort of your home, making them accessible for everyone. Here are the top 10 bodyweight HIIT workouts you can do at home to boost your fitness levels, burn calories, and improve your overall health.

1. Jumping Jacks & Push-Ups

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|------|------------------|------------------| | Jumping Jacks | 30 sec | 3 | Beginner | 8-12 | | Push-Ups | 30 sec | 3 | Intermediate | 10-15 |

Workout Tip: Alternate between jumping jacks and push-ups for a full-body workout.

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2. Burpees & Mountain Climbers

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |--------------------|----------|------|------------------|------------------| | Burpees | 30 sec | 3 | Intermediate | 12-15 | | Mountain Climbers | 30 sec | 3 | Intermediate | 10-14 |

Workout Tip: Keep your core tight during mountain climbers to maximize effectiveness.

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3. High Knees & Squat Jumps

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-----------------|----------|------|------------------|------------------| | High Knees | 30 sec | 3 | Beginner | 8-12 | | Squat Jumps | 30 sec | 3 | Intermediate | 10-15 |

Workout Tip: Focus on height and speed during high knees to increase intensity.

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4. Lunges & Plank Jacks

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-----------------|----------|------|------------------|------------------| | Lunges | 30 sec | 3 | Beginner | 10-14 | | Plank Jacks | 30 sec | 3 | Intermediate | 8-12 |

Workout Tip: Maintain proper form in lunges to prevent injury.

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5. Tuck Jumps & Bicycle Crunches

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |--------------------|----------|------|------------------|------------------| | Tuck Jumps | 30 sec | 3 | Advanced | 12-16 | | Bicycle Crunches | 30 sec | 3 | Beginner | 8-10 |

Workout Tip: Engage your core during bicycle crunches for maximum results.

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6. Side Lunges & Tricep Dips (on a chair)

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |--------------------|----------|------|------------------|------------------| | Side Lunges | 30 sec | 3 | Beginner | 8-12 | | Tricep Dips | 30 sec | 3 | Intermediate | 10-14 |

Workout Tip: Use a sturdy chair for tricep dips, ensuring safety.

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7. Skaters & Russian Twists

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-----------------|----------|------|------------------|------------------| | Skaters | 30 sec | 3 | Intermediate | 10-14 | | Russian Twists | 30 sec | 3 | Beginner | 8-10 |

Workout Tip: Keep your movements controlled during Russian twists to engage your core.

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8. Bear Crawls & Plank Holds

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-----------------|----------|------|------------------|------------------| | Bear Crawls | 30 sec | 3 | Intermediate | 10-14 | | Plank Holds | 30 sec | 3 | Beginner | 5-8 |

Workout Tip: Maintain a straight line from your head to heels during plank holds.

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9. Inchworms & Side Plank Rotations

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|----------|------|------------------|------------------| | Inchworms | 30 sec | 3 | Intermediate | 8-12 | | Side Plank Rotations | 30 sec | 3 | Advanced | 10-14 |

Workout Tip: Control your movements during side plank rotations for more core engagement.

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10. Cobra Stretch & Child’s Pose (Cool Down)

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|----------|------|------------------|------------------| | Cobra Stretch | 30 sec | 1 | All Levels | 0 | | Child’s Pose | 30 sec | 1 | All Levels | 0 |

Workout Tip: Use these stretches to cool down and enhance flexibility after your workout.

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Conclusion

Incorporating these bodyweight HIIT workouts into your home routine can significantly improve your fitness levels while saving you money on gym memberships. If you're looking for personalized guidance, consider HipTrain. With affordable live 1-on-1 video personal training sessions, flexible scheduling, and certified trainers, you can achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!