Top 7 Bodyweight HIIT Workouts for Home Fitness

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit at home without the need for any equipment. These workouts combine short bursts of intense exercise with rest or lower-intensity moves, making them effective for burning calories and building strength. Here are the top 7 bodyweight HIIT workouts you can do at home:

1. Full-Body Blast

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

| Exercise | Reps | Sets | |------------------|--------|------| | Jump Squats | 15 | 3 | | Push-Ups | 12 | 3 | | Burpees | 10 | 3 | | Mountain Climbers| 30 sec | 3 | | Plank Jacks | 15 | 3 |

2. Core Crusher

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | |-------------------|--------|------| | Plank | 30 sec | 3 | | Russian Twists | 20 | 3 | | Bicycle Crunches | 15 | 3 | | Leg Raises | 12 | 3 | | Side Plank (each side) | 30 sec | 3 |

3. Lower Body Burn

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

| Exercise | Reps | Sets | |-------------------|--------|------| | Lunges | 12 each leg | 3 | | Glute Bridges | 15 | 3 | | Squat Jumps | 10 | 3 | | Calf Raises | 20 | 3 | | Wall Sit | 30 sec | 3 |

4. Upper Body Strength

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

| Exercise | Reps | Sets | |-------------------|--------|------| | Push-Ups | 15 | 3 | | Tricep Dips | 12 | 3 | | Plank Shoulder Taps| 10 each side | 3 | | Pike Push-Ups | 10 | 3 | | Superman | 15 | 3 |

5. Cardio Kick

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | |-------------------|--------|------| | High Knees | 30 sec | 4 | | Skaters | 15 each side | 4 | | Jumping Jacks | 30 sec | 4 | | Butt Kickers | 30 sec | 4 | | Burpees | 10 | 4 |

6. Tabata HIIT

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | |-------------------|--------|------| | Burpees | 20 sec | 8 | | Push-Ups | 20 sec | 8 | | Squat Jumps | 20 sec | 8 | | Plank | 20 sec | 8 |

Note: 10 seconds of rest between each exercise.

7. Flexibility Flow

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 100-150

| Exercise | Duration | Sets | |-------------------|----------|------| | Cat-Cow Stretch | 30 sec | 2 | | Downward Dog | 30 sec | 2 | | Child's Pose | 30 sec | 2 | | Seated Forward Bend| 30 sec | 2 | | Spinal Twist | 30 sec | 2 |

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Why Choose HipTrain for Your HIIT Workouts?

If you're looking for personalized guidance while doing these bodyweight HIIT workouts, consider HipTrain. Our live 1-on-1 video personal training sessions are not only affordable compared to traditional gyms, but they also offer flexible scheduling to fit your busy lifestyle. Plus, our certified personal trainers can help you maximize your workouts, ensuring you get the most out of every session.

And don’t forget, HipTrain sessions are HSA/FSA approved for eligible expenses!