Best Bodyweight HIIT Workouts You Can Do Anywhere

Looking for effective bodyweight HIIT workouts that you can do anywhere? High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout in a short amount of time, and the best part? You don't need any equipment! Whether you're at home, in a park, or traveling, these workouts can be performed anywhere. Updated January 2026, here are the best bodyweight HIIT workouts that will get your heart pumping and your muscles burning.

1. Jumping Jacks

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Easy

2. Burpees

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty Level: Intermediate

3. High Knees

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Intermediate

4. Mountain Climbers

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 10-12 calories per minute
• Difficulty Level: Intermediate

5. Squat Jumps

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Intermediate

6. Plank Jacks

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 7-10 calories per minute
• Difficulty Level: Intermediate

7. Push-Ups

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 6-10 calories per minute
• Difficulty Level: Intermediate to Advanced

8. Lateral Shuffles

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Easy to Intermediate

9. Tuck Jumps

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty Level: Advanced

10. Plank to Push-Up

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 6-10 calories per minute
• Difficulty Level: Intermediate

Sample Workout Routine Table

| Exercise | Sets | Duration | Difficulty Level | Calories Burned | |---------------------|------|-----------------|------------------|------------------| | Jumping Jacks | 3 | 30s on, 15s rest| Easy | 8-10 cal/min | | Burpees | 3 | 30s on, 30s rest| Intermediate | 10-15 cal/min | | High Knees | 3 | 30s on, 15s rest| Intermediate | 8-12 cal/min | | Mountain Climbers | 3 | 30s on, 15s rest| Intermediate | 10-12 cal/min | | Squat Jumps | 3 | 30s on, 30s rest| Intermediate | 8-10 cal/min | | Plank Jacks | 3 | 30s on, 15s rest| Intermediate | 7-10 cal/min | | Push-Ups | 3 | 30s on, 30s rest| Intermediate | 6-10 cal/min | | Lateral Shuffles | 3 | 30s on, 15s rest| Easy to Intermediate| 8-10 cal/min | | Tuck Jumps | 3 | 30s on, 30s rest| Advanced | 10-15 cal/min | | Plank to Push-Up | 3 | 30s on, 30s rest| Intermediate | 6-10 cal/min |

Tips for Success

• Warm-up for 5-10 minutes before starting your HIIT workout to prevent injury.
• Maintain proper form during each exercise to maximize effectiveness and minimize injury risk.
• Stay hydrated and listen to your body. If you need longer rest, take it!

With HipTrain, you can take your bodyweight HIIT workouts to the next level. Our certified personal trainers provide live 1-on-1 video sessions that fit your schedule, making it easier than ever to stay committed to your fitness goals. Plus, our affordable pricing makes personal training accessible, and our services are HSA/FSA approved for eligible expenses.