Top 10 Equipment-Free HIIT Workouts You Can Do at Home

High-Intensity Interval Training (HIIT) is a fantastic way to get a full-body workout without the need for any equipment. These workouts are perfect for busy professionals looking to maximize their time and efficiency. In this article, we’ll explore the Top 10 Equipment-Free HIIT Workouts you can do at home, updated December 2025.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~8 per minute
• Difficulty: Easy

Jumping jacks are a classic warm-up exercise that gets your heart rate up quickly.

2. Burpees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~10 per minute
• Difficulty: Moderate

Burpees combine a squat, push-up, and jump for a full-body workout that builds strength and endurance.

3. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~8 per minute
• Difficulty: Moderate

Run in place while bringing your knees as high as possible; this exercise improves cardiovascular fitness.

4. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~10 per minute
• Difficulty: Moderate to Hard

Get into a plank position and alternate bringing your knees to your chest rapidly.

5. Squat Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~12 per minute
• Difficulty: Hard

Start in a squat position, then jump explosively into the air and land back into the squat.

6. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~8 per minute
• Difficulty: Moderate to Hard

From a plank position, jump your feet out and in, similar to a jumping jack.

7. Tuck Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~10 per minute
• Difficulty: Hard

Jump straight up while tucking your knees towards your chest.

8. Lateral Shuffles

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~8 per minute
• Difficulty: Easy to Moderate

Shuffle side to side quickly to improve agility and coordination.

9. Push-Ups

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~7 per minute
• Difficulty: Moderate

A staple for upper body strength, push-ups can be modified to fit your fitness level.

10. Flutter Kicks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~6 per minute
• Difficulty: Moderate

Lie on your back and alternate kicking your legs up and down to target your core.

Summary Table

| Exercise | Duration | Rest | Sets | Calories Burned | Difficulty | |-------------------|----------|------|------|------------------|---------------------| | Jumping Jacks | 30 sec | 15 sec | 3 | ~8 | Easy | | Burpees | 30 sec | 15 sec | 3 | ~10 | Moderate | | High Knees | 30 sec | 15 sec | 3 | ~8 | Moderate | | Mountain Climbers | 30 sec | 15 sec | 3 | ~10 | Moderate to Hard | | Squat Jumps | 30 sec | 15 sec | 3 | ~12 | Hard | | Plank Jacks | 30 sec | 15 sec | 3 | ~8 | Moderate to Hard | | Tuck Jumps | 30 sec | 15 sec | 3 | ~10 | Hard | | Lateral Shuffles | 30 sec | 15 sec | 3 | ~8 | Easy to Moderate | | Push-Ups | 30 sec | 15 sec | 3 | ~7 | Moderate | | Flutter Kicks | 30 sec | 15 sec | 3 | ~6 | Moderate |

These equipment-free HIIT workouts are not only effective but can be done right in the comfort of your home. If you want to take your training to the next level, consider trying HipTrain for affordable, live 1-on-1 personal training. Our certified trainers can provide you with personalized workouts that fit your schedule and fitness goals. Plus, our services are HSA/FSA approved for eligible expenses.