Top 10 Bodyweight HIIT Workouts to Try at Home

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get fit without needing a gym. Bodyweight HIIT workouts are especially convenient because they can be performed anywhere, anytime, making them perfect for busy professionals. Here are the top 10 bodyweight HIIT workouts to try at home, ensuring you can achieve maximum results with minimal equipment.

1. Jumping Jacks and Push-Ups

| Exercise | Duration | Sets | Reps | |------------------|-----------|------|--------| | Jumping Jacks | 30 seconds| 3 | N/A | | Push-Ups | 30 seconds| 3 | 10-15 |

Calories Burned: ~200
Difficulty Level: Beginner

Tip: Keep your core tight during push-ups to maintain proper form.

2. Burpees and Mountain Climbers

| Exercise | Duration | Sets | Reps | |-------------------|-----------|------|--------| | Burpees | 30 seconds| 4 | N/A | | Mountain Climbers | 30 seconds| 4 | N/A |

Calories Burned: ~300
Difficulty Level: Intermediate

Tip: Land softly on your feet during burpees to protect your joints.

3. High Knees and Squat Jumps

| Exercise | Duration | Sets | Reps | |-----------------|-----------|------|--------| | High Knees | 30 seconds| 3 | N/A | | Squat Jumps | 30 seconds| 3 | 10-12 |

Calories Burned: ~250
Difficulty Level: Intermediate

Tip: Focus on driving your knees up to your chest during high knees for maximum effect.

4. Plank Jacks and Tricep Dips

| Exercise | Duration | Sets | Reps | |-----------------|-----------|------|--------| | Plank Jacks | 30 seconds| 4 | N/A | | Tricep Dips | 30 seconds| 4 | 10-15 |

Calories Burned: ~220
Difficulty Level: Beginner

Tip: Keep your elbows close to your body during tricep dips for better engagement.

5. Lateral Lunges and Tuck Jumps

| Exercise | Duration | Sets | Reps | |-----------------|-----------|------|--------| | Lateral Lunges | 30 seconds| 3 | 10-12 (each side) | | Tuck Jumps | 30 seconds| 3 | 8-10 |

Calories Burned: ~280
Difficulty Level: Advanced

Tip: Use your arms to help propel your body upward during tuck jumps.

6. Skaters and Spider-Man Plank

| Exercise | Duration | Sets | Reps | |------------------|-----------|------|--------| | Skaters | 30 seconds| 4 | N/A | | Spider-Man Plank | 30 seconds| 4 | 10-12 (each side) |

Calories Burned: ~230
Difficulty Level: Intermediate

Tip: Focus on balance during skaters to improve stability.

7. Bear Crawls and Side Plank Rotations

| Exercise | Duration | Sets | Reps | |------------------|-----------|------|--------| | Bear Crawls | 30 seconds| 3 | N/A | | Side Plank Rotations | 30 seconds| 3 | 8-10 (each side) |

Calories Burned: ~200
Difficulty Level: Intermediate

Tip: Keep your knees low during bear crawls for a more effective workout.

8. Inch Worms and Wall Sit

| Exercise | Duration | Sets | Reps | |------------------|-----------|------|--------| | Inch Worms | 30 seconds| 3 | N/A | | Wall Sit | 30 seconds| 3 | N/A |

Calories Burned: ~150
Difficulty Level: Beginner

Tip: Hold the wall sit position as long as possible to build endurance.

9. Flutter Kicks and Russian Twists

| Exercise | Duration | Sets | Reps | |------------------|-----------|------|--------| | Flutter Kicks | 30 seconds| 4 | N/A | | Russian Twists | 30 seconds| 4 | 10-15 (each side) |

Calories Burned: ~220
Difficulty Level: Intermediate

Tip: Engage your core fully during both exercises for better results.

10. Cool Down Stretch

| Exercise | Duration | Sets | Reps | |------------------|-----------|------|--------| | Full Body Stretch | 5 minutes | 1 | N/A |

Calories Burned: ~50
Difficulty Level: All levels

Tip: Always cool down to prevent injuries and improve flexibility.

Conclusion

These bodyweight HIIT workouts are not only effective but also easy to incorporate into your daily routine. With no equipment necessary, you can get your heart pumping and muscles working right from the comfort of your home.

For those looking for personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training sessions. Our certified trainers can help you tailor these workouts to your specific needs and goals. Plus, we are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.