Top 7 Bodyweight HIIT Workouts for Home Fitness

High-Intensity Interval Training (HIIT) is an excellent way to maximize your workout efficiency, especially when you're short on time. Bodyweight HIIT workouts can be performed anywhere, making them perfect for home fitness. In this article, we’ll explore the top 7 bodyweight HIIT workouts you can do at home, ensuring you get a killer workout without any equipment. Updated December 2025, these workouts are designed for all fitness levels and are perfect for busy professionals.

1. Jumping Jacks & Push-Ups

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 15 seconds rest
• Calories Burned: Approx. 200

| Exercise | Duration | Reps | |----------------|----------|--------| | Jumping Jacks | 30 sec | 4 sets | | Push-Ups | 30 sec | 4 sets |

Difficulty Level: Beginner

Equipment Needed: None

2. Burpees & Mountain Climbers

Workout Details:

• Duration: 25 minutes
• Sets: 5
• Reps: 30 seconds each exercise, 15 seconds rest
• Calories Burned: Approx. 250

| Exercise | Duration | Reps | |--------------------|----------|--------| | Burpees | 30 sec | 5 sets | | Mountain Climbers | 30 sec | 5 sets |

Difficulty Level: Intermediate

Equipment Needed: None

3. High Knees & Plank Jacks

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 10 seconds rest
• Calories Burned: Approx. 220

| Exercise | Duration | Reps | |------------------|----------|--------| | High Knees | 30 sec | 4 sets | | Plank Jacks | 30 sec | 4 sets |

Difficulty Level: Advanced

Equipment Needed: None

4. Squat Jumps & Lateral Lunges

Workout Details:

• Duration: 20 minutes
• Sets: 5
• Reps: 30 seconds each exercise, 15 seconds rest
• Calories Burned: Approx. 210

| Exercise | Duration | Reps | |--------------------|----------|--------| | Squat Jumps | 30 sec | 5 sets | | Lateral Lunges | 30 sec | 5 sets |

Difficulty Level: Intermediate

Equipment Needed: None

5. Tuck Jumps & Sit-Ups

Workout Details:

• Duration: 25 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 20 seconds rest
• Calories Burned: Approx. 230

| Exercise | Duration | Reps | |-------------------|----------|--------| | Tuck Jumps | 30 sec | 4 sets | | Sit-Ups | 30 sec | 4 sets |

Difficulty Level: Advanced

Equipment Needed: None

6. Skaters & Plank Shoulder Taps

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 15 seconds rest
• Calories Burned: Approx. 240

| Exercise | Duration | Reps | |--------------------------|----------|--------| | Skaters | 30 sec | 4 sets | | Plank Shoulder Taps | 30 sec | 4 sets |

Difficulty Level: Intermediate

Equipment Needed: None

7. Bear Crawls & Side Plank Dips

Workout Details:

• Duration: 25 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 20 seconds rest
• Calories Burned: Approx. 260

| Exercise | Duration | Reps | |--------------------------|----------|--------| | Bear Crawls | 30 sec | 4 sets | | Side Plank Dips | 30 sec | 4 sets |

Difficulty Level: Advanced

Equipment Needed: None

Conclusion

Bodyweight HIIT workouts are a fantastic way to stay fit at home without the need for expensive gym memberships. With HipTrain, you can take your fitness journey to the next level through affordable, live 1-on-1 video personal training sessions. Our certified personal trainers can customize these workouts to suit your fitness level and goals, making it easier to stay motivated and on track.

Plus, our services are HSA/FSA approved for eligible expenses, making it even more affordable to invest in your health.