10 Best Bodyweight HIIT Workouts for At-Home Training

Updated January 2026

Are you looking for effective bodyweight HIIT workouts to get your heart pumping and muscles burning from the comfort of your home? High-Intensity Interval Training (HIIT) is a fantastic way to torch calories, build strength, and improve endurance—all without the need for fancy equipment. Here are the 10 best bodyweight HIIT workouts that you can easily incorporate into your at-home fitness routine.

1. Tabata Burpees

Duration: 4 minutes
Sets: 8 rounds (20 seconds work, 10 seconds rest)
Calories Burned: ~10-15 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | |-------------|-----------| | Burpees | 20 seconds| | Rest | 10 seconds|

2. Jump Squats & Push-Ups

Duration: 15 minutes
Sets: 5 rounds (40 seconds work, 20 seconds rest)
Calories Burned: ~200-300
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | |----------------|-----------| | Jump Squats | 40 seconds| | Push-Ups | 40 seconds| | Rest | 20 seconds|

3. Mountain Climbers

Duration: 10 minutes
Sets: 4 rounds (30 seconds work, 15 seconds rest)
Calories Burned: ~8-12 per minute
Difficulty Level: Beginner to Intermediate
Equipment Needed: None

| Exercise | Duration | |--------------------|-----------| | Mountain Climbers | 30 seconds| | Rest | 15 seconds|

4. High Knees & Plank Jacks

Duration: 12 minutes
Sets: 5 rounds (30 seconds work, 15 seconds rest)
Calories Burned: ~200-250
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | |-------------------|-----------| | High Knees | 30 seconds| | Plank Jacks | 30 seconds| | Rest | 15 seconds|

5. Skaters & Lateral Lunges

Duration: 15 minutes
Sets: 6 rounds (40 seconds work, 20 seconds rest)
Calories Burned: ~250-300
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | |-------------------|-----------| | Skaters | 40 seconds| | Lateral Lunges | 40 seconds| | Rest | 20 seconds|

6. Tuck Jumps & Bicycle Crunches

Duration: 10 minutes
Sets: 4 rounds (30 seconds work, 15 seconds rest)
Calories Burned: ~150-200
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | |---------------------|-----------| | Tuck Jumps | 30 seconds| | Bicycle Crunches | 30 seconds| | Rest | 15 seconds|

7. Burpee Broad Jumps

Duration: 8 minutes
Sets: 4 rounds (20 seconds work, 10 seconds rest)
Calories Burned: ~10-15 per minute
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Duration | |-------------------------|-----------| | Burpee Broad Jumps | 20 seconds| | Rest | 10 seconds|

8. Plank to Push-Up & Flutter Kicks

Duration: 12 minutes
Sets: 5 rounds (30 seconds work, 15 seconds rest)
Calories Burned: ~200-250
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | |------------------------|-----------| | Plank to Push-Up | 30 seconds| | Flutter Kicks | 30 seconds| | Rest | 15 seconds|

9. Side Lunges & Push-Up Rotations

Duration: 15 minutes
Sets: 5 rounds (40 seconds work, 20 seconds rest)
Calories Burned: ~200-300
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | |------------------------|-----------| | Side Lunges | 40 seconds| | Push-Up Rotations | 40 seconds| | Rest | 20 seconds|

10. Shadow Boxing & Cool Down Stretches

Duration: 10 minutes
Sets: 3 rounds (30 seconds work, 15 seconds rest)
Calories Burned: ~150-200
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Duration | |------------------------|-----------| | Shadow Boxing | 30 seconds| | Cool Down Stretches | 30 seconds| | Rest | 15 seconds|

These bodyweight HIIT workouts are not only effective but also convenient for your busy schedule. With no equipment required, you can perform them anywhere in your home.

For personalized guidance and motivation, consider HipTrain’s affordable live 1-on-1 video personal training. Our certified trainers will help you achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it a smart choice for your fitness journey.