Top 5 Bodyweight HIIT Workouts to Try at Home

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit without needing any equipment. These workouts are perfect for home training, allowing you to maximize your fitness potential with minimal space and no costly gym fees. Below are the top 5 bodyweight HIIT workouts you can try at home, designed to push your limits and improve your strength, endurance, and overall fitness.

1. Burpee Blitz

Duration: 20 seconds on, 10 seconds off
Sets: 5 rounds
Calories Burned: Approximately 8-10 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |--------------|---------|-----------------| | Burpees | 8-10 | 20 seconds | | Rest | - | 10 seconds |

Overview:

Burpees are a full-body workout that combines strength and cardio. Aim for explosive movements for maximum effectiveness.

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2. Mountain Climber Mania

Duration: 30 seconds on, 15 seconds off
Sets: 4 rounds
Calories Burned: Approximately 7-9 per minute
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Duration | |-------------------|---------|-----------------| | Mountain Climbers | 15-20 | 30 seconds | | Rest | - | 15 seconds |

Overview:

Mountain climbers engage your core and improve cardiovascular endurance. Keep your form tight to maximize benefits.

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3. Squat Jumps Challenge

Duration: 30 seconds on, 15 seconds off
Sets: 4 rounds
Calories Burned: Approximately 6-8 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |------------------|---------|-----------------| | Squat Jumps | 10-15 | 30 seconds | | Rest | - | 15 seconds |

Overview:

Squat jumps are great for building leg strength and explosive power. Focus on landing softly to protect your joints.

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4. Push-Up Power

Duration: 30 seconds on, 15 seconds off
Sets: 5 rounds
Calories Burned: Approximately 5-7 per minute
Difficulty Level: Beginner to Advanced

| Exercise | Reps | Duration | |--------------|---------|-----------------| | Push-Ups | 10-15 | 30 seconds | | Rest | - | 15 seconds |

Overview:

Push-ups are a classic exercise that targets your chest, shoulders, and triceps. Modify with knee push-ups if needed.

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5. High Knees Hustle

Duration: 20 seconds on, 10 seconds off
Sets: 5 rounds
Calories Burned: Approximately 8-10 per minute
Difficulty Level: Beginner

| Exercise | Reps | Duration | |---------------|---------|-----------------| | High Knees | 20-30 | 20 seconds | | Rest | - | 10 seconds |

Overview:

High knees are a dynamic exercise that raises your heart rate while strengthening your legs. Focus on speed and form.

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Conclusion

These bodyweight HIIT workouts are not only effective but also adaptable to your fitness level. With zero equipment needed, you can easily incorporate them into your daily routine.

For those looking for personalized guidance, consider HipTrain, which offers affordable live 1-on-1 personal training sessions with certified trainers. With flexible scheduling, you can fit workouts around your busy lifestyle, and the services are HSA/FSA approved for eligible expenses.