Top 10 HIIT Bodyweight Workouts for Fast Results at Home

Are you looking to get fit without the hassle of a gym? High-Intensity Interval Training (HIIT) is a fantastic way to burn calories and build strength using just your body weight. In this guide, we’ve compiled the Top 10 HIIT Bodyweight Workouts you can do at home for fast results. Updated January 2026, these routines will help you maximize your fitness results in minimal time.

1. Full-Body Burn

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~300

| Exercise | Reps | Sets | |------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 15 | 3 | | Squats | 20 | 3 | | Plank (seconds) | 30 | 3 | | Burpees | 10 | 3 |

Equipment Needed: None

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2. Core Crusher

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: ~200

| Exercise | Reps | Sets | |------------------|------|------| | Mountain Climbers| 30 | 3 | | Russian Twists | 20 | 3 | | Bicycle Crunches | 15 | 3 | | Plank Jacks | 15 | 3 | | Leg Raises | 10 | 3 |

Equipment Needed: None

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3. Lower Body Blast

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~350

| Exercise | Reps | Sets | |------------------|------|------| | Squat Jumps | 15 | 4 | | Lunges | 12 per leg | 4 | | Glute Bridges | 20 | 4 | | Side Lunges | 10 per side | 4 | | Calf Raises | 15 | 4 |

Equipment Needed: None

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4. Upper Body Strength

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~250

| Exercise | Reps | Sets | |------------------|------|------| | Push-Ups | 15 | 4 | | Tricep Dips | 12 | 4 | | Plank Shoulder Taps| 20 | 4 | | Pike Push-Ups | 10 | 4 | | Inchworms | 8 | 4 |

Equipment Needed: None

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5. Cardio Crusher

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: ~400

| Exercise | Reps | Sets | |------------------|------|------| | High Knees | 30 seconds | 5 | | Burpees | 15 | 5 | | Jump Squats | 15 | 5 | | Skaters | 20 | 5 | | Jumping Lunges | 10 per leg | 5 |

Equipment Needed: None

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6. Tabata Training

Duration: 16 minutes
Difficulty Level: Advanced
Calories Burned: ~300

| Exercise | Duration (sec) | Sets | |------------------|----------------|------| | Burpees | 20 | 8 | | Rest | 10 | 8 | | Push-Ups | 20 | 8 | | Rest | 10 | 8 |

Equipment Needed: None

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7. Plyometric Power

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~350

| Exercise | Reps | Sets | |------------------|------|------| | Box Jumps | 10 | 4 | | Plyometric Push-Ups| 8 | 4 | | Lateral Jumps | 15 | 4 | | Broad Jumps | 10 | 4 | | Jumping Lunges | 10 per leg | 4 |

Equipment Needed: None

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8. Flexibility Flow

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: ~150

| Exercise | Duration (sec) | Sets | |------------------|----------------|------| | Dynamic Stretches| 30 | 2 | | Yoga Sun Salutation| 5 rounds | 1 | | Static Stretches | 30 | 2 |

Equipment Needed: None

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9. HIIT for Busy Professionals

Duration: 10 minutes
Difficulty Level: All Levels
Calories Burned: ~100

| Exercise | Reps | Sets | |------------------|------|------| | Jumping Jacks | 30 | 1 | | Push-Ups | 10 | 1 | | Squats | 15 | 1 | | Plank (seconds) | 30 | 1 |

Equipment Needed: None

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10. Family Fun HIIT

Duration: 20 minutes
Difficulty Level: All Levels
Calories Burned: ~200

| Exercise | Reps | Sets | |------------------|------|------| | Animal Walks | 30 seconds | 4 | | Freeze Dance | 1 song | 4 | | Family Relay Races| 3 rounds | 4 |

Equipment Needed: None

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With these workouts, you can achieve quick fitness results from the comfort of your home. For personalized guidance and support, consider trying HipTrain. Our certified personal trainers offer live 1-on-1 video sessions, making it easier to stay motivated and accountable. Plus, with affordable pricing and HSA/FSA eligibility, getting fit has never been more accessible.