Top 15 Bodyweight HIIT Workouts You Can Do at Home

Are you looking to torch calories and build strength without stepping foot in a gym? Look no further! Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for home workouts, combining fat-burning and strength training in one effective package. Updated January 2026, here are the top 15 bodyweight HIIT workouts you can do from the comfort of your home.

1. Burpee Blast

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~10 calories/minute
• Workout Table:

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |------------|------|--------------------|-----------------| | Burpees | 4 | 30 | 15 |

2. Jump Squats

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~8 calories/minute
• Workout Table:

| Exercise | Sets | Reps | Rest (seconds) | |---------------|------|------|-----------------| | Jump Squats | 4 | 15 | 30 |

3. Mountain Climbers

• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~9 calories/minute
• Workout Table:

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |-------------------|------|--------------------|-----------------| | Mountain Climbers | 4 | 30 | 15 |

4. Plank Jacks

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~7 calories/minute
• Workout Table:

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |---------------|------|--------------------|-----------------| | Plank Jacks | 4 | 30 | 15 |

5. High Knees

• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~9 calories/minute
• Workout Table:

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |-------------|------|--------------------|-----------------| | High Knees | 4 | 30 | 15 |

6. Push-Up to T

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~8 calories/minute
• Workout Table:

| Exercise | Sets | Reps | Rest (seconds) | |-------------------|------|------|-----------------| | Push-Up to T | 4 | 10 | 30 |

7. Skaters

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~9 calories/minute
• Workout Table:

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |------------|------|--------------------|-----------------| | Skaters | 4 | 30 | 15 |

8. Lateral Lunges

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~8 calories/minute
• Workout Table:

| Exercise | Sets | Reps | Rest (seconds) | |----------------|------|------|-----------------| | Lateral Lunges | 4 | 12 | 30 |

9. Russian Twists

• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~7 calories/minute
• Workout Table:

| Exercise | Sets | Reps | Rest (seconds) | |------------------|------|------|-----------------| | Russian Twists | 4 | 15 | 30 |

10. Bear Crawls

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~8 calories/minute
• Workout Table:

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |---------------|------|--------------------|-----------------| | Bear Crawls | 4 | 30 | 15 |

11. Side Plank Dips

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~7 calories/minute
• Workout Table:

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |-------------------|------|--------------------|-----------------| | Side Plank Dips | 4 | 30 | 15 |

12. Tuck Jumps

• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: ~10 calories/minute
• Workout Table:

| Exercise | Sets | Reps | Rest (seconds) | |---------------|------|------|-----------------| | Tuck Jumps | 4 | 10 | 30 |

13. Inchworms

• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~6 calories/minute
• Workout Table:

| Exercise | Sets | Reps | Rest (seconds) | |------------|------|------|-----------------| | Inchworms | 4 | 10 | 30 |

14. Wall Sit

• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~5 calories/minute
• Workout Table:

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |------------|------|--------------------|-----------------| | Wall Sit | 4 | 30 | 15 |

15. Flutter Kicks

• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~6 calories/minute
• Workout Table:

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |----------------|------|--------------------|-----------------| | Flutter Kicks | 4 | 30 | 15 |

Conclusion

These 15 bodyweight HIIT workouts are perfect for anyone looking to improve their fitness from home. They require no equipment and can be modified to suit various fitness levels.

For those seeking guidance, consider trying HipTrain. With affordable live 1-on-1 personal training sessions, you can receive tailored workouts that fit your schedule. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a smart choice for your fitness journey.