Top 8 Bodyweight HIIT Workouts for Home

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way to get a full-body workout without the need for expensive gym equipment. Bodyweight HIIT workouts are particularly effective for burning calories and building strength in the comfort of your own home. Here are the Top 8 Bodyweight HIIT Workouts you can try today!

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~8-10 calories/minute

| Exercise | Reps | |------------------|-------------| | Burpees | 10 |

How to do it:

1. Start in a standing position.
2. Drop into a squat position and kick your feet back into a plank.
3. Perform a push-up (optional).
4. Jump your feet back to the squat position and leap up.

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2. Mountain Climbers

Duration: 30 seconds on, 15 seconds off
Sets: 5
Difficulty Level: Beginner
Calories Burned: ~7-9 calories/minute

| Exercise | Reps | |------------------|-------------| | Mountain Climbers| 15-20 |

How to do it:

1. Begin in a plank position.
2. Drive your knees towards your chest alternately.
3. Keep your core tight and back straight.

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3. Jump Squats

Duration: 30 seconds on, 30 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~10-12 calories/minute

| Exercise | Reps | |------------------|-------------| | Jump Squats | 12 |

How to do it:

1. Stand with feet shoulder-width apart.
2. Squat down and explode up into a jump.
3. Land softly and go straight into the next squat.

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4. Plank Jacks

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~8-10 calories/minute

| Exercise | Reps | |------------------|-------------| | Plank Jacks | 15-20 |

How to do it:

1. Start in a plank position.
2. Jump your feet out to the sides and back in, similar to a jumping jack.

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5. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 5
Difficulty Level: Beginner
Calories Burned: ~8-10 calories/minute

| Exercise | Reps | |------------------|-------------| | High Knees | 20 |

How to do it:

1. Stand tall and run in place, bringing your knees up towards your chest.
2. Pump your arms for added intensity.

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6. Skater Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~9-11 calories/minute

| Exercise | Reps | |------------------|-------------| | Skater Jumps | 10 (each side)|

How to do it:

1. Start on one leg and jump sideways to the opposite leg.
2. Land softly and repeat, mimicking a skating motion.

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7. Push-Up Variations

Duration: 30 seconds on, 30 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~6-8 calories/minute

| Exercise | Reps | |------------------|-------------| | Standard Push-Ups| 8-10 | | Diamond Push-Ups | 5-7 |

How to do it:

1. Perform standard push-ups for the first interval.
2. Switch to diamond push-ups (hands close together) for the second.

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8. Tuck Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 4
Difficulty Level: Advanced
Calories Burned: ~10-12 calories/minute

| Exercise | Reps | |------------------|-------------| | Tuck Jumps | 8-10 |

How to do it:

1. Stand with feet shoulder-width apart.
2. Jump up, bringing your knees towards your chest.
3. Land softly and repeat.

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Why Choose HipTrain for Personal Training?

If you’re looking to maximize your HIIT workouts, consider getting personalized guidance from a certified trainer. HipTrain offers live 1-on-1 video personal training sessions that are affordable compared to traditional gyms, with flexible scheduling to fit your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses.