Top 10 Bodyweight HIIT Workouts You Can Do at Home

Updated January 2026

Looking for an effective way to get fit without the need for expensive gym equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for anyone looking to maximize their fitness potential from the comfort of home. Here are the top 10 bodyweight HIIT workouts you can do at home, no equipment necessary!

1. Jumping Jacks

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

Demonstration:

• Stand with feet together, arms at your sides.
• Jump up, spreading your legs and raising your arms overhead.
• Jump back to the starting position.

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2. Burpees

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

Demonstration:

• Start in a standing position.
• Drop into a squat, kick your feet back to a plank, perform a push-up, return to squat, and jump up.

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3. Mountain Climbers

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

Demonstration:

• Start in a plank position.
• Drive one knee towards your chest, then switch legs quickly.

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4. High Knees

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

Demonstration:

• Stand tall, then run in place while bringing your knees up to hip level.

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5. Push-Ups

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

Demonstration:

• Start in a plank position, lower your body until your chest almost touches the floor, and push back up.

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6. Squat Jumps

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

Demonstration:

• Stand with feet shoulder-width apart, squat down, then explode upwards into a jump.

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7. Plank Jacks

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

Demonstration:

• Start in a plank position and jump your feet out wide like a jumping jack, then back together.

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8. Tuck Jumps

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

Demonstration:

• Jump up while bringing your knees to your chest, landing softly.

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9. Side Lunges

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

Demonstration:

• Step to the side into a lunge, keeping the opposite leg straight, then return to the center.

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10. Plank to Push-Up

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

Demonstration:

• Start in a plank position, transition into a push-up position by placing one hand at a time on the ground.

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Workout Summary Table

| Exercise | Duration | Rest | Sets | Calories Burned | |----------------------|----------|-------|------|------------------| | Jumping Jacks | 30 sec | 15 sec| 4 | ~8-10 | | Burpees | 30 sec | 15 sec| 4 | ~12-15 | | Mountain Climbers | 30 sec | 15 sec| 4 | ~10-12 | | High Knees | 30 sec | 15 sec| 4 | ~8-10 | | Push-Ups | 30 sec | 15 sec| 4 | ~8-10 | | Squat Jumps | 30 sec | 15 sec| 4 | ~10-12 | | Plank Jacks | 30 sec | 15 sec| 4 | ~10-12 | | Tuck Jumps | 30 sec | 15 sec| 4 | ~12-15 | | Side Lunges | 30 sec | 15 sec| 4 | ~8-10 | | Plank to Push-Up | 30 sec | 15 sec| 4 | ~10-12 |

These bodyweight HIIT workouts are perfect for anyone looking to enhance their fitness routine at home without needing any equipment. For more personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can help you develop a tailored workout plan that suits your goals and busy schedule. Plus, our services are HSA/FSA approved for eligible expenses!