Best Bodyweight HIIT Workouts for At-Home Training

Are you looking to torch calories and build strength without any equipment? Bodyweight HIIT workouts are an excellent solution for at-home training, combining high-intensity intervals with bodyweight exercises to maximize your workout in minimal time. Here’s a list of the Best Bodyweight HIIT Workouts for At-Home Training that you can start today! (Updated January 2026)

1. Tabata Training

• Format: 20 seconds of work, 10 seconds of rest
• Duration: 4 minutes (8 rounds)
• Exercises: Jumping Jacks, Push-Ups, Squats, Burpees
• Calories Burned: Approximately 150-200
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Sets | Duration (Sec) | Rest (Sec) | |----------------|------|----------------|------------| | Jumping Jacks | 1 | 20 | 10 | | Push-Ups | 1 | 20 | 10 | | Squats | 1 | 20 | 10 | | Burpees | 1 | 20 | 10 |

2. AMRAP (As Many Rounds As Possible)

• Format: Complete as many rounds as possible in 12 minutes
• Exercises: Lunges, Plank Jacks, Mountain Climbers, High Knees
• Calories Burned: Approximately 200-300
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | Sets | |------------------|------|------| | Lunges | 10 | 1 | | Plank Jacks | 10 | 1 | | Mountain Climbers| 20 | 1 | | High Knees | 30 sec | 1 |

3. Pyramid HIIT

• Format: Increase reps each round, then decrease
• Exercises: Burpees, Squat Jumps, Push-Ups, Russian Twists
• Calories Burned: Approximately 250-350
• Difficulty Level: Intermediate
• Equipment Needed: None

| Round | Burpees | Squat Jumps | Push-Ups | Russian Twists | |-------|---------|-------------|----------|----------------| | 1 | 1 | 2 | 3 | 4 | | 2 | 2 | 3 | 4 | 5 | | 3 | 3 | 4 | 5 | 6 | | 4 | 4 | 5 | 6 | 7 | | 5 | 5 | 6 | 7 | 8 |

4. 30/30 Intervals

• Format: 30 seconds work, 30 seconds rest
• Duration: 20 minutes
• Exercises: Skaters, Plank Hold, Jump Squats, Bicycle Crunches
• Calories Burned: Approximately 200-250
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Sets | Duration (Sec) | Rest (Sec) | |------------------|------|----------------|------------| | Skaters | 4 | 30 | 30 | | Plank Hold | 4 | 30 | 30 | | Jump Squats | 4 | 30 | 30 | | Bicycle Crunches | 4 | 30 | 30 |

5. Full-Body HIIT Circuit

• Format: Complete 3 rounds
• Exercises: Push-Ups, Squat Jumps, Plank to Push-Up, Reverse Lunges
• Calories Burned: Approximately 300-400
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Reps | Sets | |------------------|------|------| | Push-Ups | 10 | 3 | | Squat Jumps | 10 | 3 | | Plank to Push-Up | 10 | 3 | | Reverse Lunges | 10 | 3 |

6. Cardio & Core Blast

• Format: 5 rounds
• Exercises: High Knees, Plank Jacks, Flutter Kicks, Burpees
• Calories Burned: Approximately 250-350
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | Sets | |------------------|------|------| | High Knees | 30 sec | 5 | | Plank Jacks | 15 | 5 | | Flutter Kicks | 30 sec | 5 | | Burpees | 10 | 5 |

7. Strength & Agility HIIT

• Format: 40 seconds of work, 20 seconds of rest
• Duration: 15 minutes
• Exercises: Lateral Shuffles, Push-Ups, Jumping Lunges, Plank Shoulder Taps
• Calories Burned: Approximately 200-300
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Sets | Duration (Sec) | Rest (Sec) | |------------------------|------|----------------|------------| | Lateral Shuffles | 3 | 40 | 20 | | Push-Ups | 3 | 40 | 20 | | Jumping Lunges | 3 | 40 | 20 | | Plank Shoulder Taps | 3 | 40 | 20 |

8. Express HIIT

• Format: 10 exercises, 30 seconds each, no rest
• Duration: 10 minutes
• Exercises: Burpees, Squat Jumps, High Knees, Plank Jacks, Push-Ups, Mountain Climbers, Lateral Lunges, Star Jumps, Tuck Jumps, Russian Twists
• Calories Burned: Approximately 150-250
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to stay fit at home, regardless of fitness level. With no equipment required, you can easily fit these routines into your busy schedule. For personalized training that fits your needs, consider HipTrain's affordable live 1-on-1 video personal training sessions. Our certified trainers can guide you through these workouts and help you achieve your fitness goals.