Top 8 Bodyweight HIIT Workouts for Home Fitness

Updated December 2025

High-Intensity Interval Training (HIIT) has gained immense popularity for its effectiveness in burning calories and building strength in a short amount of time. The best part? You can achieve an incredible workout using just your body weight! Here are the top 8 bodyweight HIIT workouts perfect for home fitness.

1. Jumping Jacks & Push-Ups

Workout Details:

• Duration: 20 seconds of work, 10 seconds of rest
• Sets: 4 rounds
• Equipment: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~8-10 calories/min

| Exercise | Reps | |----------------|------| | Jumping Jacks | 20 | | Push-Ups | 10 |

2. Burpees & Mountain Climbers

Workout Details:

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 5 rounds
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: ~12-15 calories/min

| Exercise | Reps | |---------------------|------| | Burpees | 10 | | Mountain Climbers | 15 |

3. Squat Jumps & Plank Jacks

Workout Details:

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: ~10-12 calories/min

| Exercise | Reps | |-----------------|------| | Squat Jumps | 10 | | Plank Jacks | 15 |

4. Lunges & High Knees

Workout Details:

• Duration: 20 seconds of work, 10 seconds of rest
• Sets: 5 rounds
• Equipment: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~8-10 calories/min

| Exercise | Reps | |---------------|------| | Lunges | 10 | | High Knees | 20 |

5. Side Lunges & T-Push-Ups

Workout Details:

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: ~10-12 calories/min

| Exercise | Reps | |-----------------|------| | Side Lunges | 10 | | T-Push-Ups | 5 |

6. Skaters & Bicycle Crunches

Workout Details:

• Duration: 20 seconds of work, 10 seconds of rest
• Sets: 5 rounds
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: ~9-11 calories/min

| Exercise | Reps | |---------------------|------| | Skaters | 15 | | Bicycle Crunches | 15 |

7. Plank to Frog Jumps & Russian Twists

Workout Details:

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Equipment: None
• Difficulty Level: Advanced
• Calories Burned: ~12-14 calories/min

| Exercise | Reps | |------------------------|------| | Plank to Frog Jumps | 10 | | Russian Twists | 15 |

8. Wall Sit & Star Jumps

Workout Details:

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: ~10-12 calories/min

| Exercise | Duration | |-----------------|----------| | Wall Sit | 30 sec | | Star Jumps | 10 |

Conclusion

Incorporating these bodyweight HIIT workouts into your home fitness routine can help you achieve your fitness goals without needing a gym. Whether you're a beginner or an advanced athlete, there's something for everyone in this list!

For those looking for personalized guidance, consider trying HipTrain. Our certified personal trainers offer live 1-on-1 video sessions tailored to your unique fitness needs, all at affordable prices. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.