Top 10 Bodyweight HIIT Workouts You Can Do at Home

Updated December 2025

If you're looking to get fit without the hassle of a gym, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice. These workouts can be done in the comfort of your home and require no equipment, making them perfect for anyone, from beginners to advanced fitness enthusiasts. Below are the top 10 bodyweight HIIT workouts you can incorporate into your home workout plans for effective exercises and maximum results.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-10 per minute
• Difficulty Level: Easy

Instructions:

1. Stand with your feet together and arms at your sides.
2. Jump up, spreading your legs and arms out to the sides.
3. Return to the starting position and repeat.

2. Burpees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10-12 per minute
• Difficulty Level: Intermediate

Instructions:

1. Start in a standing position.
2. Drop into a squat and place your hands on the floor.
3. Kick your feet back into a plank position.
4. Perform a push-up (optional).
5. Jump your feet back to your hands and leap up.

3. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-10 per minute
• Difficulty Level: Easy

Instructions:

1. Stand tall and run in place, bringing your knees up towards your chest.
2. Pump your arms to increase intensity.

4. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10-12 per minute
• Difficulty Level: Intermediate

Instructions:

1. Start in a plank position.
2. Drive your knees alternately toward your chest as quickly as possible.

5. Squat Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10-12 per minute
• Difficulty Level: Intermediate

Instructions:

1. Stand with feet shoulder-width apart.
2. Lower into a squat and jump explosively.
3. Land softly and go into the next squat.

6. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-10 per minute
• Difficulty Level: Intermediate

Instructions:

1. Start in a plank position.
2. Jump your feet out wide and back together, like a jumping jack.

7. Lateral Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~6-8 per minute
• Difficulty Level: Intermediate

Instructions:

1. Stand tall and step out to the side into a lunge.
2. Push back to the starting position and repeat on the other side.

8. Tuck Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10-12 per minute
• Difficulty Level: Advanced

Instructions:

1. Stand with feet shoulder-width apart.
2. Jump up and bring your knees to your chest.
3. Land softly and repeat.

9. Push-Up to Shoulder Tap

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-10 per minute
• Difficulty Level: Intermediate

Instructions:

1. Start in a plank position.
2. Perform a push-up, then tap your left shoulder with your right hand and vice versa.

10. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-10 per minute
• Difficulty Level: Intermediate

Instructions:

1. Leap to the right, landing on your right leg while bringing your left leg behind you.
2. Alternate sides in a skating motion.

Sample Workout Table

| Exercise | Duration | Rest | Sets | |------------------------------|----------|-------|------| | Jumping Jacks | 30 sec | 15 sec| 4 | | Burpees | 30 sec | 15 sec| 4 | | High Knees | 30 sec | 15 sec| 4 | | Mountain Climbers | 30 sec | 15 sec| 4 | | Squat Jumps | 30 sec | 15 sec| 4 | | Plank Jacks | 30 sec | 15 sec| 4 | | Lateral Lunges | 30 sec | 15 sec| 4 | | Tuck Jumps | 30 sec | 15 sec| 4 | | Push-Up to Shoulder Tap | 30 sec | 15 sec| 4 | | Skaters | 30 sec | 15 sec| 4 |

Conclusion

Bodyweight HIIT workouts are an effective way to stay fit at home, requiring minimal equipment and time. For those who want to take their fitness to the next level, consider personalized training with HipTrain. With affordable live 1-on-1 video personal training from certified trainers, flexible scheduling for busy professionals, and HSA/FSA eligibility, HipTrain offers a unique and convenient solution for your fitness journey.