Top 5 Bodyweight HIIT Workouts to Do at Home

Updated December 2025

Are you looking to boost your fitness routine from the comfort of your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to burn calories, build strength, and improve cardiovascular fitness without the need for expensive gym equipment. Below, we’ve compiled the top 5 bodyweight HIIT workouts that you can easily incorporate into your home fitness regimen.

1. Tabata Bodyweight Blast

Overview: A classic HIIT format that alternates 20 seconds of work with 10 seconds of rest.

| Exercise | Duration | Sets | |---------------------|----------|------| | Squats | 20 sec | 8 | | Push-Ups | 20 sec | 8 | | Jumping Jacks | 20 sec | 8 | | Plank | 20 sec | 8 |

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 240-300 calories in 20 mins

2. Plyometric Power Circuit

Overview: A high-energy workout that incorporates explosive movements.

| Exercise | Duration | Sets | |---------------------|----------|------| | Burpees | 30 sec | 4 | | High Knees | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 | | Lateral Jumps | 30 sec | 4 |

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 300-400 calories in 20 mins

3. Core Crusher HIIT

Overview: Focused on strengthening your core with dynamic movements.

| Exercise | Duration | Sets | |---------------------|----------|------| | Plank Jacks | 30 sec | 4 | | Russian Twists | 30 sec | 4 | | Side Plank Dips | 30 sec | 4 | | Bicycle Crunches | 30 sec | 4 |

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 calories in 20 mins

4. Full-Body Burn

Overview: A comprehensive workout targeting all major muscle groups.

| Exercise | Duration | Sets | |---------------------|----------|------| | Jump Squats | 30 sec | 4 | | Push-Up to T-Plank | 30 sec | 4 | | Reverse Lunges | 30 sec | 4 | | Skaters | 30 sec | 4 |

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 calories in 20 mins

5. Endurance HIIT

Overview: A longer workout designed to improve your stamina.

| Exercise | Duration | Sets | |---------------------|----------|------| | Jumping Jacks | 45 sec | 3 | | Push-Ups | 45 sec | 3 | | Squat Holds | 45 sec | 3 | | Plank | 45 sec | 3 |

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 300-400 calories in 30 mins

Why Choose HipTrain for Your Fitness Journey?

As you embark on these bodyweight workouts, consider enhancing your training with HipTrain's affordable personal training options. With certified trainers available for live 1-on-1 sessions, you can receive personalized guidance tailored to your fitness goals. HipTrain is HSA/FSA approved for eligible expenses, making it a smart and budget-friendly choice for busy professionals.

Incorporate these top bodyweight HIIT workouts into your home routine and watch your fitness level soar!