Top 10 HIIT Exercises for At-Home Workouts

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn calories and improve cardiovascular fitness, all from the comfort of your home. In this list, we’ll cover the top 10 HIIT exercises that you can incorporate into your at-home workouts, making it easier than ever to achieve your fitness goals in 2025.

1. Burpees

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~10 calories per minute
• Reps/Sets: 3 sets of 10-15 reps
• Duration: 20 seconds on, 10 seconds rest

2. Jump Squats

• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~8 calories per minute
• Reps/Sets: 3 sets of 12-15 reps
• Duration: 30 seconds on, 15 seconds rest

3. Mountain Climbers

• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~8 calories per minute
• Reps/Sets: 4 sets of 30 seconds
• Duration: 30 seconds on, 15 seconds rest

4. High Knees

• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~10 calories per minute
• Reps/Sets: 3 sets of 30 seconds
• Duration: 30 seconds on, 15 seconds rest

5. Push-Ups

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~7 calories per minute
• Reps/Sets: 3 sets of 10-15 reps
• Duration: 20 seconds on, 10 seconds rest

6. Plank Jacks

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~9 calories per minute
• Reps/Sets: 3 sets of 30 seconds
• Duration: 30 seconds on, 15 seconds rest

7. Skaters

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~10 calories per minute
• Reps/Sets: 3 sets of 15-20 reps (each side)
• Duration: 30 seconds on, 15 seconds rest

8. Lunges (Alternating)

• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~6 calories per minute
• Reps/Sets: 3 sets of 12-15 reps (each leg)
• Duration: 30 seconds on, 15 seconds rest

9. Tuck Jumps

• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: ~12 calories per minute
• Reps/Sets: 3 sets of 8-10 reps
• Duration: 20 seconds on, 10 seconds rest

10. Side Plank with Leg Lift

• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: ~7 calories per minute
• Reps/Sets: 3 sets of 30 seconds (each side)
• Duration: 30 seconds on, 15 seconds rest

Sample HIIT Workout Table

| Exercise | Sets | Reps/Duration | Rest | |------------------------|------|-----------------|-------------| | Burpees | 3 | 10-15 reps | 10 seconds | | Jump Squats | 3 | 12-15 reps | 15 seconds | | Mountain Climbers | 4 | 30 seconds | 15 seconds | | High Knees | 3 | 30 seconds | 15 seconds | | Push-Ups | 3 | 10-15 reps | 10 seconds | | Plank Jacks | 3 | 30 seconds | 15 seconds | | Skaters | 3 | 15-20 reps | 15 seconds | | Lunges (Alternating) | 3 | 12-15 reps | 15 seconds | | Tuck Jumps | 3 | 8-10 reps | 10 seconds | | Side Plank with Leg Lift | 3 | 30 seconds | 15 seconds |

These exercises are not only quick and efficient but also require no equipment, making them perfect for home workouts. If you're looking for a personalized approach to your fitness journey, consider HipTrain's affordable personal training. With live 1-on-1 video sessions, certified trainers, and flexible scheduling, you can take your HIIT workouts to the next level. Plus, our services are HSA/FSA approved, making it easier to invest in your health.