Top 10 Effective Bodyweight HIIT Workouts for Home

If you're looking to maximize your fitness routine without the need for equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice. These workouts can easily be done at home, offering a perfect solution for busy professionals or anyone looking to stay fit. Here are the Top 10 Effective Bodyweight HIIT Workouts for Home, updated January 2026.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8 per minute

Workout Table

| Exercise | Duration | Sets | |----------------|-----------|------| | Jumping Jacks | 30 sec | 4 |

2. Push-Up to Plank

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10 per minute

Workout Table

| Exercise | Duration | Sets | |----------------------|-----------|------| | Push-Up to Plank | 30 sec | 4 |

3. Bodyweight Squats

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~6 per minute

Workout Table

| Exercise | Duration | Sets | |-------------------|-----------|------| | Bodyweight Squats | 30 sec | 4 |

4. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~12 per minute

Workout Table

| Exercise | Duration | Sets | |--------------|-----------|------| | High Knees | 30 sec | 4 |

5. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~11 per minute

Workout Table

| Exercise | Duration | Sets | |---------------------|-----------|------| | Mountain Climbers | 30 sec | 4 |

6. Burpees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~15 per minute

Workout Table

| Exercise | Duration | Sets | |---------------|-----------|------| | Burpees | 30 sec | 4 |

7. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10 per minute

Workout Table

| Exercise | Duration | Sets | |------------|-----------|------| | Skaters | 30 sec | 4 |

8. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~9 per minute

Workout Table

| Exercise | Duration | Sets | |---------------|-----------|------| | Plank Jacks | 30 sec | 4 |

9. Side Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8 per minute

Workout Table

| Exercise | Duration | Sets | |---------------|-----------|------| | Side Lunges | 30 sec | 4 |

10. Tuck Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~14 per minute

Workout Table

| Exercise | Duration | Sets | |---------------|-----------|------| | Tuck Jumps | 30 sec | 4 |

Practical Tips for Success

• Warm-Up: Always start with a 5-10 minute warm-up to prepare your body.
• Cool Down: Finish with stretching to reduce muscle soreness.
• Hydrate: Keep water nearby to stay hydrated throughout your workout.

With these bodyweight HIIT workouts, you can get an effective exercise routine without needing any equipment. For those looking to enhance their fitness journey, consider personalized training solutions.

HipTrain offers live 1-on-1 video personal training that is not only affordable compared to traditional gyms but also HSA/FSA approved for eligible expenses. Our certified personal trainers work with you to create a customized fitness plan that fits your busy schedule.