Top 5 Bodyweight HIIT Workouts You Can Do at Home

Looking for an effective way to get fit without any equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice for burning calories, building strength, and improving cardiovascular fitness—all from the comfort of your home. Updated January 2026, here are the top 5 bodyweight HIIT workouts that you can easily incorporate into your routine.

1. Jumping Jack Intervals

Duration: 20 seconds work, 10 seconds rest
Sets: 8 rounds
Calories Burned: Approximately 100 calories

| Exercise | Reps | Sets | |-----------------|----------------|-------| | Jumping Jacks | 20 seconds | 8 |

Tips:

• Keep your core tight and land softly to protect your joints.

2. Push-Up Burpees

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: Approximately 150 calories

| Exercise | Reps | Sets | |-------------------|----------------|-------| | Push-Up Burpees | 5-8 | 5 |

Tips:

• Ensure a proper form during the push-up to maximize effectiveness and prevent injury.

3. Squat Jumps

Duration: 25 seconds work, 10 seconds rest
Sets: 6 rounds
Calories Burned: Approximately 120 calories

| Exercise | Reps | Sets | |------------------|----------------|-------| | Squat Jumps | 15-20 | 6 |

Tips:

• Focus on explosive power to jump as high as possible while maintaining good form.

4. Plank to Shoulder Tap

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Calories Burned: Approximately 80 calories

| Exercise | Reps | Sets | |--------------------------|----------------|-------| | Plank to Shoulder Tap | 12 taps each side | 4 |

Tips:

• Keep your hips stable to engage your core effectively.

5. Mountain Climbers

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: Approximately 140 calories

| Exercise | Reps | Sets | |------------------|----------------|-------| | Mountain Climbers | 20-30 seconds | 5 |

Tips:

• Maintain a fast pace while ensuring your form is correct to maximize calorie burn.

Final Thoughts

Bodyweight HIIT workouts are not only efficient and effective but also require no equipment, making them perfect for any home workout routine. If you're looking for personalized guidance to help you reach your fitness goals, consider HipTrain. With our live 1-on-1 personal training sessions, you can enjoy the benefits of expert coaching without the high costs of traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.