Top 10 Equipment-Free HIIT Workouts for Home

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get your heart rate up and burn calories without needing any equipment. These workouts combine short bursts of intense activity with rest or lower-intensity periods, making them perfect for busy individuals looking to maximize their workout time at home. Here are the top 10 equipment-free HIIT workouts you can easily incorporate into your routine.

1. Jumping Jacks

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

Instructions: Stand with your feet together. Jump up while spreading your legs apart and raising your arms overhead. Return to the starting position and repeat.

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2. Bodyweight Squats

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~5-8 per minute
• Difficulty Level: Easy

Instructions: Stand with feet shoulder-width apart. Lower your body as if sitting in a chair, keeping your back straight. Push through your heels to return to standing.

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3. High Knees

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

Instructions: Stand tall and run in place, bringing your knees up towards your chest as high as possible.

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4. Push-Ups

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~7-9 per minute
• Difficulty Level: Moderate

Instructions: Start in a plank position. Lower your body until your chest almost touches the floor, then push back up. Modify by dropping to your knees if needed.

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5. Burpees

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

Instructions: From standing, squat down and place your hands on the floor. Jump back into a plank, do a push-up, jump back to your hands, and leap into the air.

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6. Mountain Climbers

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

Instructions: Start in a plank position. Quickly drive your knees towards your chest, alternating legs.

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7. Plank Jacks

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

Instructions: Begin in a plank position. Jump your feet out to the sides and back together, similar to a jumping jack.

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8. Skaters

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

Instructions: Leap to the right, landing on your right foot while bringing your left foot behind you. Repeat on the left side, mimicking a skating motion.

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9. Side Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~5-7 per minute
• Difficulty Level: Moderate

Instructions: Stand tall, step to the side with one leg, and lower your body into a lunge. Push back to the start and switch sides.

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10. Tuck Jumps

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

Instructions: Jump up and bring your knees towards your chest. Land softly and repeat.

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Workout Table Summary

| Exercise | Duration | Rest | Sets | Calories Burned | Difficulty Level | |------------------|----------|------|------|------------------|------------------| | Jumping Jacks | 30 sec | 15 sec| 4 | 8-10/min | Easy | | Bodyweight Squats| 30 sec | 15 sec| 4 | 5-8/min | Easy | | High Knees | 30 sec | 15 sec| 4 | 10-12/min | Moderate | | Push-Ups | 30 sec | 15 sec| 4 | 7-9/min | Moderate | | Burpees | 30 sec | 15 sec| 4 | 12-15/min | Hard | | Mountain Climbers| 30 sec | 15 sec| 4 | 8-10/min | Moderate | | Plank Jacks | 30 sec | 15 sec| 4 | 8-10/min | Moderate | | Skaters | 30 sec | 15 sec| 4 | 8-10/min | Moderate | | Side Lunges | 30 sec | 15 sec| 4 | 5-7/min | Moderate | | Tuck Jumps | 30 sec | 15 sec| 4 | 12-15/min | Hard |

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Incorporating these equipment-free HIIT workouts into your home routine can help you stay fit and healthy without the need for expensive gym memberships or equipment. If you're 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 fit your needs and goals, all while being HSA/FSA approved for eligible expenses.