Top 10 HIIT Workouts You Can Do at Home

High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout in a short amount of time, making it ideal for busy individuals. The following list showcases the Top 10 HIIT Workouts You Can Do at Home, allowing you to get fit without the need for expensive gym memberships or equipment. Updated January 2026, these workouts are designed for all fitness levels and can be performed in the comfort of your home.

1. Bodyweight Circuit

Duration: 20 minutes
Difficulty: Beginner
Calories Burned: Approximately 200

| Exercise | Reps | Sets | Duration | |----------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Push-Ups | 10-15| 3 | 30 sec | | Squats | 15 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec |

2. Tabata Training

Duration: 16 minutes
Difficulty: Intermediate
Calories Burned: Approximately 300

| Exercise | Work Interval | Rest Interval | Sets | |----------------|---------------|---------------|------| | Burpees | 20 sec | 10 sec | 8 | | High Knees | 20 sec | 10 sec | 8 | | Mountain Climbers| 20 sec | 10 sec | 8 | | Squat Jumps | 20 sec | 10 sec | 8 |

3. Plyometric Power

Duration: 30 minutes
Difficulty: Advanced
Calories Burned: Approximately 400

| Exercise | Reps | Sets | Duration | |----------------|------|------|----------| | Box Jumps | 10 | 4 | 1 min | | Lateral Jumps | 10 | 4 | 1 min | | Tuck Jumps | 10 | 4 | 1 min | | Plyo Push-Ups | 10 | 4 | 1 min |

4. Core Crusher

Duration: 15 minutes
Difficulty: Intermediate
Calories Burned: Approximately 150

| Exercise | Reps | Sets | Duration | |----------------|------|------|----------| | Russian Twists | 15 | 3 | 30 sec | | Bicycle Crunches| 15 | 3 | 30 sec | | Plank Jacks | 15 | 3 | 30 sec | | Side Plank | 30 sec each side | 3 | 30 sec |

5. Full-Body Burn

Duration: 25 minutes
Difficulty: Intermediate
Calories Burned: Approximately 250

| Exercise | Reps | Sets | Duration | |----------------|------|------|----------| | Jump Squats | 12 | 4 | 30 sec | | Push-Up to T-Raise | 10 | 4 | 30 sec | | Skaters | 15 | 4 | 30 sec | | Plank to Push-Up | 10 | 4 | 30 sec |

6. Low-Impact HIIT

Duration: 20 minutes
Difficulty: Beginner
Calories Burned: Approximately 180

| Exercise | Reps | Sets | Duration | |----------------|------|------|----------| | Step-Ups | 10 each leg | 3 | 30 sec | | Seated Leg Lifts| 15 | 3 | 30 sec | | Wall Sit | 30 sec | 3 | 30 sec | | Modified Push-Ups| 10-15| 3 | 30 sec |

7. Cardio Blast

Duration: 30 minutes
Difficulty: Intermediate
Calories Burned: Approximately 350

| Exercise | Reps | Sets | Duration | |----------------|------|------|----------| | Jump Rope | 1 min | 5 | 1 min | | Butt Kickers | 30 sec | 5 | 1 min | | Fast Feet | 30 sec | 5 | 1 min | | Burpees | 10 | 5 | 1 min |

8. Strength & Sweat

Duration: 25 minutes
Difficulty: Advanced
Calories Burned: Approximately 300

| Exercise | Reps | Sets | Duration | |----------------|------|------|----------| | Push-Ups | 15 | 4 | 30 sec | | Deadlifts (using household items) | 12 | 4 | 30 sec | | Tricep Dips | 10 | 4 | 30 sec | | Bodyweight Lunges | 12 each leg | 4 | 30 sec |

9. HIIT Yoga Flow

Duration: 20 minutes
Difficulty: All Levels
Calories Burned: Approximately 200

| Exercise | Duration | Sets | |----------------|----------|------| | Sun Salutations| 1 min | 3 | | Warrior II | 1 min each side | 3 | | Chaturanga Dandasana| 30 sec | 3 | | High Lunge | 1 min each side | 3 |

10. Kickboxing HIIT

Duration: 30 minutes
Difficulty: Intermediate
Calories Burned: Approximately 400

| Exercise | Reps | Sets | Duration | |----------------|------|------|----------| | Jab-Cross Combo| 15 | 4 | 1 min | | Roundhouse Kicks | 10 each leg | 4 | 1 min | | Front Kicks | 12 each leg | 4 | 1 min | | Shadow Boxing | 1 min| 4 | 1 min |

Conclusion

These HIIT workouts are not only effective but also convenient for anyone looking to enhance their fitness routine at home. Whether you are a beginner or an advanced athlete, there is a workout for you on this list. For personalized guidance and support, consider trying HipTrain, where you can enjoy live 1-on-1 video personal training with certified trainers at an affordable price. Plus, HipTrain is HSA/FSA approved, making it a smart choice for your fitness journey.