Best Bodyweight HIIT Workouts for Busy Individuals

In today's fast-paced world, finding time for fitness can be a challenge. That's why bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for busy individuals. Not only are these workouts efficient, but they can also be done at home with minimal or no equipment. Here are the best bodyweight HIIT workouts to fit into your schedule, updated January 2026.

1. The 20-Minute Full-Body Blast

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |---------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Bodyweight Squats | 30 sec | 3 | | Plank | 30 sec | 3 | | Burpees | 30 sec | 3 | | Rest | 30 sec | 3 |

2. Tabata Core Crusher

• Duration: 16 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150-250

| Exercise | Duration | Sets | |-------------------|----------|------| | Mountain Climbers | 20 sec | 8 | | Russian Twists | 20 sec | 8 | | Plank Jacks | 20 sec | 8 | | Bicycle Crunches | 20 sec | 8 | | Rest | 10 sec | 8 |

3. Upper Body HIIT

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 120-220

| Exercise | Duration | Sets | |-----------------|----------|------| | Push-Ups | 30 sec | 3 | | Tricep Dips | 30 sec | 3 | | Plank Shoulder Taps | 30 sec | 3 | | Inchworms | 30 sec | 3 | | Rest | 30 sec | 3 |

4. Legs & Glutes HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |---------------------|----------|------| | Jump Squats | 30 sec | 3 | | Lunges | 30 sec | 3 | | Glute Bridges | 30 sec | 3 | | Side Lunges | 30 sec | 3 | | Rest | 30 sec | 3 |

5. Cardio Burnout

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |---------------------|----------|------| | High Knees | 30 sec | 4 | | Skaters | 30 sec | 4 | | Butt Kickers | 30 sec | 4 | | Burpees | 30 sec | 4 | | Rest | 30 sec | 4 |

6. HIIT Ladder Workout

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-------------------|----------|----------| | 10 Jumping Jacks | 30 sec | 1 | | 10 Push-Ups | 30 sec | 1 | | 10 Squats | 30 sec | 1 | | 10 Burpees | 30 sec | 1 | | Rest | 30 sec | 1 | | Repeat with 20, 30 reps, etc. |

7. Quick Core HIIT

• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 80-150

| Exercise | Duration | Sets | |-------------------|----------|------| | Plank | 30 sec | 2 | | Side Plank | 30 sec | 2 | | Leg Raises | 30 sec | 2 | | Flutter Kicks | 30 sec | 2 | | Rest | 30 sec | 2 |

8. Express Fat-Burning Circuit

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |-------------------|----------|------| | Burpees | 1 min | 3 | | High Knees | 1 min | 3 | | Push-Ups | 1 min | 3 | | Jump Squats | 1 min | 3 | | Rest | 1 min | 3 |

Why Choose HipTrain?

For busy individuals looking to incorporate bodyweight HIIT workouts into their routines, HipTrain offers an affordable solution. With live 1-on-1 video personal training, you can get personalized guidance from certified trainers right from home. Plus, our sessions are HSA/FSA approved for eligible expenses, making it easier to prioritize your fitness without breaking the bank.

With these bodyweight HIIT workouts, you can maximize your fitness routine efficiently, no matter how busy your schedule is!