Top 7 Bodyweight HIIT Workouts for Effective Home Exercise

Are you looking to boost your fitness routine without the need for expensive gym memberships or complicated equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get your heart rate up, burn calories, and build strength—all from the comfort of your home. Updated January 2026, we present the top 7 bodyweight HIIT workouts that you can incorporate into your routine today!

1. Jumping Jacks and Push-ups

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-200 per session

| Exercise | Reps/Time | Sets | |--------------------|------------------|------| | Jumping Jacks | 30 seconds | 4 | | Push-ups | 10-15 | 4 |

Equipment Needed: None
Tip: Keep your core engaged during push-ups for better form.

2. Burpees and Mountain Climbers

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per session

| Exercise | Reps/Time | Sets | |--------------------|------------------|------| | Burpees | 10-12 | 4 | | Mountain Climbers | 30 seconds | 4 |

Equipment Needed: None
Tip: Focus on explosive movement during burpees to maximize intensity.

3. Squats and High Knees

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-250 per session

| Exercise | Reps/Time | Sets | |--------------------|------------------|------| | Bodyweight Squats | 15-20 | 4 | | High Knees | 30 seconds | 4 |

Equipment Needed: None
Tip: Keep your chest up and knees behind your toes during squats.

4. Plank Jacks and Tricep Dips

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per session

| Exercise | Reps/Time | Sets | |--------------------|------------------|------| | Plank Jacks | 30 seconds | 4 | | Tricep Dips | 10-15 | 4 |

Equipment Needed: Sturdy chair or bench
Tip: Ensure your body is straight during plank jacks to engage your core.

5. Lunges and Skaters

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 per session

| Exercise | Reps/Time | Sets | |--------------------|------------------|------| | Forward Lunges | 10-12 each leg | 4 | | Skaters | 30 seconds | 4 |

Equipment Needed: None
Tip: Use your arms to help with balance during skaters.

6. Tuck Jumps and Side Lunges

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400 per session

| Exercise | Reps/Time | Sets | |--------------------|------------------|------| | Tuck Jumps | 8-10 | 4 | | Side Lunges | 10-12 each side | 4 |

Equipment Needed: None
Tip: Land softly on your feet during tuck jumps to protect your joints.

7. Plank to Push-up and Bicycle Crunches

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400 per session

| Exercise | Reps/Time | Sets | |--------------------|------------------|------| | Plank to Push-up | 8-10 | 4 | | Bicycle Crunches | 30 seconds | 4 |

Equipment Needed: None
Tip: Maintain a steady pace for bicycle crunches to work your core effectively.

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Why Choose HipTrain for Your HIIT Workouts?

If you want to take your bodyweight HIIT workouts to the next level, consider personalized training with HipTrain. Our certified personal trainers offer live 1-on-1 video sessions tailored to your fitness level and goals—all at affordable prices compared to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.

Incorporate these effective bodyweight HIIT workouts into your home exercise routine, and watch your fitness levels soar!