Top 10 Bodyweight HIIT Workouts to Try at Home

Are you looking to get fit without the need for any equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to build strength, improve endurance, and burn calories—all from the comfort of your home. Updated January 2026, we’ve compiled the top 10 bodyweight HIIT workouts you can try today. Let’s dive in!

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Sets: 4
Difficulty Level: Beginner
Calories Burned: ~200

| Exercise | Duration/ Reps | |------------------|------------------| | Jumping Jacks | 40 seconds | | Rest | 20 seconds | | Push-Ups | 30 seconds | | Rest | 30 seconds |

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

2. Squat Jumps & Plank Holds

Duration: 25 minutes
Sets: 5
Difficulty Level: Intermediate
Calories Burned: ~250

| Exercise | Duration/ Reps | |------------------|------------------| | Squat Jumps | 30 seconds | | Rest | 15 seconds | | Plank Hold | 30 seconds | | Rest | 30 seconds |

Tip: Land softly on your feet during squat jumps to reduce impact.

3. Burpees & Mountain Climbers

Duration: 30 minutes
Sets: 4
Difficulty Level: Advanced
Calories Burned: ~300

| Exercise | Duration/ Reps | |------------------|------------------| | Burpees | 30 seconds | | Rest | 15 seconds | | Mountain Climbers| 40 seconds | | Rest | 30 seconds |

Tip: Keep your movements quick to maximize heart rate elevation.

4. High Knees & Side Lunges

Duration: 20 minutes
Sets: 4
Difficulty Level: Beginner
Calories Burned: ~180

| Exercise | Duration/ Reps | |------------------|------------------| | High Knees | 30 seconds | | Rest | 15 seconds | | Side Lunges | 30 seconds (each side) | | Rest | 30 seconds |

Tip: Aim to bring your knees up to waist height during high knees.

5. Tuck Jumps & Bicycle Crunches

Duration: 30 minutes
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~250

| Exercise | Duration/ Reps | |------------------|------------------| | Tuck Jumps | 30 seconds | | Rest | 15 seconds | | Bicycle Crunches | 40 seconds | | Rest | 30 seconds |

Tip: Engage your core throughout bicycle crunches for maximum effectiveness.

6. Skaters & Tricep Dips

Duration: 25 minutes
Sets: 5
Difficulty Level: Intermediate
Calories Burned: ~240

| Exercise | Duration/ Reps | |------------------|------------------| | Skaters | 30 seconds | | Rest | 15 seconds | | Tricep Dips | 30 seconds | | Rest | 30 seconds |

Tip: Use a sturdy chair or low table for tricep dips to ensure stability.

7. Lateral Bounds & Plank Jacks

Duration: 20 minutes
Sets: 4
Difficulty Level: Advanced
Calories Burned: ~300

| Exercise | Duration/ Reps | |------------------|------------------| | Lateral Bounds | 30 seconds | | Rest | 15 seconds | | Plank Jacks | 30 seconds | | Rest | 30 seconds |

Tip: Keep your body in a straight line during plank jacks for optimal form.

8. Inchworms & Wall Sit

Duration: 20 minutes
Sets: 4
Difficulty Level: Beginner
Calories Burned: ~150

| Exercise | Duration/ Reps | |------------------|------------------| | Inchworms | 30 seconds | | Rest | 15 seconds | | Wall Sit | 30 seconds | | Rest | 30 seconds |

Tip: Ensure your knees are directly above your ankles during the wall sit.

9. Bear Crawls & Russian Twists

Duration: 25 minutes
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~220

| Exercise | Duration/ Reps | |------------------|------------------| | Bear Crawls | 30 seconds | | Rest | 15 seconds | | Russian Twists | 40 seconds | | Rest | 30 seconds |

Tip: Keep your hips low during bear crawls for better engagement.

10. Flutter Kicks & Jump Squats

Duration: 30 minutes
Sets: 4
Difficulty Level: Advanced
Calories Burned: ~280

| Exercise | Duration/ Reps | |------------------|------------------| | Flutter Kicks | 30 seconds | | Rest | 15 seconds | | Jump Squats | 30 seconds | | Rest | 30 seconds |

Tip: Maintain a steady rhythm for flutter kicks to keep your core activated.

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These workouts can be easily incorporated into your weekly routine, and the best part? You don’t need any equipment! If you want to take your fitness journey to the next level, consider personalized training that fits your schedule and budget.

HipTrain offers live 1-on-1 video personal training with certified trainers, making it an affordable choice compared to traditional gyms. Plus, you can use HSA/FSA funds for eligible expenses!