5 Best Bodyweight HIIT Workouts for Quick Results

Looking to get fit without the need for equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for achieving quick results right from the comfort of your home. Here are the 5 best bodyweight HIIT workouts that will boost your fitness levels and help you see improvements in no time. Updated January 2026!

1. The 20-Minute Full-Body Blast

Overview

This workout targets all major muscle groups and combines strength and cardio for maximum calorie burn.

| Exercise | Sets | Reps | Duration | |-------------------|------|------|----------| | Burpees | 3 | 10 | 1 min | | Push-ups | 3 | 12 | 1 min | | Jump Squats | 3 | 15 | 1 min | | Plank Jacks | 3 | 12 | 1 min | | High Knees | 3 | 30 | 1 min | | Rest | - | - | 1 min |

Calories Burned: Approximately 300 calories
Difficulty Level: Intermediate

2. The Core Crusher

Overview

Focus on your core with this HIIT workout that strengthens your abs and obliques.

| Exercise | Sets | Reps | Duration | |----------------------|------|------|----------| | Mountain Climbers | 3 | 15 | 1 min | | Russian Twists | 3 | 20 | 1 min | | Plank | 3 | - | 1 min | | Bicycle Crunches | 3 | 15 | 1 min | | Side Plank (each side)| 3 | 30 sec | 1 min | | Rest | - | - | 1 min |

Calories Burned: Approximately 250 calories
Difficulty Level: Beginner to Intermediate

3. The Cardio Kick

Overview

This workout is all about getting your heart rate up with explosive movements.

| Exercise | Sets | Reps | Duration | |--------------------|------|------|----------| | Jumping Jacks | 3 | 30 | 1 min | | Skaters | 3 | 15 | 1 min | | Butt Kicks | 3 | 30 | 1 min | | Tuck Jumps | 3 | 10 | 1 min | | Shadow Boxing | 3 | 1 min | 1 min | | Rest | - | - | 1 min |

Calories Burned: Approximately 350 calories
Difficulty Level: Intermediate

4. The Lower Body Burn

Overview

Perfect for sculpting and toning your legs and glutes.

| Exercise | Sets | Reps | Duration | |--------------------|------|------|----------| | Squats | 3 | 15 | 1 min | | Lunges (alternating)| 3 | 12 | 1 min | | Glute Bridges | 3 | 15 | 1 min | | Calf Raises | 3 | 20 | 1 min | | Wall Sit | 3 | - | 1 min | | Rest | - | - | 1 min |

Calories Burned: Approximately 280 calories
Difficulty Level: Beginner to Intermediate

5. The Total Body Tone

Overview

This workout combines strength and cardio for an all-in-one session.

| Exercise | Sets | Reps | Duration | |--------------------|------|------|----------| | Jump Squats | 3 | 12 | 1 min | | Push-ups | 3 | 10 | 1 min | | Plank Jacks | 3 | 12 | 1 min | | Reverse Lunges | 3 | 12 | 1 min | | Burpees | 3 | 10 | 1 min | | Rest | - | - | 1 min |

Calories Burned: Approximately 320 calories
Difficulty Level: Intermediate

Why Choose HipTrain?

With HipTrain, you can get personalized guidance for these workouts from certified personal trainers through live 1-on-1 video sessions. Unlike traditional gyms, HipTrain offers affordable pricing, making it accessible for everyone. Plus, you can schedule your sessions flexibly to fit your busy life, and your expenses may even be eligible for HSA/FSA reimbursement!