Best Bodyweight HIIT Workouts for All Levels

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get in shape, boost your metabolism, and improve your cardiovascular fitness—all without the need for any equipment! Bodyweight HIIT workouts are perfect for home workouts and can be adapted for all fitness levels. Here are the best bodyweight HIIT workouts to try today:

1. The Classic HIIT Circuit

Difficulty Level: Beginner
Duration: 20 minutes
Calories Burned: Approx. 200-300

| Exercise | Reps | Sets | |------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 10 | 3 | | Bodyweight Squats| 15 | 3 | | Plank | 30 seconds | 3 |

Tip: Focus on form to prevent injuries.

2. Tabata Bodyweight Blast

Difficulty Level: Intermediate
Duration: 16 minutes
Calories Burned: Approx. 250-350

| Exercise | Duration | Sets | |-------------------|----------|------| | High Knees | 20 seconds | 8 | | Rest | 10 seconds | 8 | | Burpees | 20 seconds | 8 | | Rest | 10 seconds | 8 |

Tip: Push yourself during work intervals for maximum benefits.

3. Strength and Cardio Combo

Difficulty Level: Intermediate
Duration: 25 minutes
Calories Burned: Approx. 300-400

| Exercise | Reps | Sets | |-------------------|------|------| | Mountain Climbers | 30 | 4 | | Tricep Dips | 12 | 4 | | Reverse Lunges | 15 each leg | 4 | | Side Plank (hold) | 30 seconds | 4 |

Tip: Engage your core during all movements.

4. Full-Body Fat Burn

Difficulty Level: Advanced
Duration: 30 minutes
Calories Burned: Approx. 400-500

| Exercise | Reps | Sets | |------------------------|------|------| | Jump Squats | 15 | 5 | | Plyo Push-Ups | 10 | 5 | | Skaters | 20 | 5 | | Plank Jacks | 15 | 5 |

Tip: Maintain a steady pace to keep your heart rate up.

5. Core Crusher HIIT

Difficulty Level: All Levels
Duration: 20 minutes
Calories Burned: Approx. 200-300

| Exercise | Reps | Sets | |-----------------------|------|------| | Bicycle Crunches | 20 | 3 | | Russian Twists | 15 each side | 3 | | Leg Raises | 12 | 3 | | Plank to Push-Up | 10 | 3 |

Tip: Focus on slow, controlled movements for core exercises.

6. Ladder HIIT Workout

Difficulty Level: Intermediate
Duration: 20 minutes
Calories Burned: Approx. 250-350

| Exercise | Reps | Sets | |---------------------|------|------| | Burpees | 10 | 4 | | Jump Squats | 15 | 4 | | Push-Ups | 20 | 4 | | Rest | 1 minute | 4 |

Tip: Decrease rest time as you progress.

7. Plyometric Power

Difficulty Level: Advanced
Duration: 25 minutes
Calories Burned: Approx. 300-450

| Exercise | Reps | Sets | |-----------------------|------|------| | Box Jumps | 10 | 5 | | Tuck Jumps | 10 | 5 | | Broad Jumps | 10 | 5 | | Rest | 30 seconds | 5 |

Tip: Land softly to protect your joints.

8. HIIT for Busy Professionals

Difficulty Level: All Levels
Duration: 15 minutes
Calories Burned: Approx. 150-250

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jumping Jacks | 30 seconds | 3 | | Push-Ups | 30 seconds | 3 | | Bodyweight Squats | 30 seconds | 3 | | Rest | 30 seconds | 3 |

Tip: Utilize short breaks to fit workouts into your day.

9. Family Friendly HIIT

Difficulty Level: All Levels
Duration: 20 minutes
Calories Burned: Approx. 200-300

| Exercise | Reps | Sets | |-----------------------|------|------| | Animal Walks | 10 | 3 | | Dance Party | 1 minute | 3 | | Freeze Tag (run) | 1 minute | 3 | | Rest | 1 minute | 3 |

Tip: Get the whole family involved for extra fun!

10. Cooldown and Stretch

Difficulty Level: All Levels
Duration: 10 minutes
Calories Burned: Approx. 50-100

| Stretch | Duration | |-----------------------|----------| | Forward Fold | 1 minute | | Seated Hamstring Stretch| 1 minute | | Cat-Cow Stretch | 1 minute | | Child’s Pose | 1 minute |

Tip: Always cool down to help your body recover.

Why Choose HipTrain?

For those looking for personalized guidance, HipTrain offers live 1-on-1 video personal training sessions that fit your schedule and budget. Our certified trainers can help you master these bodyweight HIIT workouts from the comfort of your home. Plus, our services are HSA/FSA approved, making it an affordable solution for busy professionals.