Best Bodyweight HIIT Workouts You Can Do Anywhere

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to boost your fitness without the need for a gym. They can be done anywhere, making them perfect for busy professionals or those looking to stay fit at home. Updated December 2025, here are the best bodyweight HIIT workouts that you can incorporate into your routine, along with personalized online coaching from HipTrain.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-10 calories/minute
• Difficulty Level: Easy

2. Burpees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~12-15 calories/minute
• Difficulty Level: Moderate
• Equipment Needed: None

3. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10-12 calories/minute
• Difficulty Level: Easy

4. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10-12 calories/minute
• Difficulty Level: Moderate

5. Push-Ups

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~7-10 calories/minute
• Difficulty Level: Moderate
• Equipment Needed: None

6. Squat Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10-12 calories/minute
• Difficulty Level: Moderate

7. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-10 calories/minute
• Difficulty Level: Moderate

8. Lunges (Alternating)

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-10 calories/minute
• Difficulty Level: Easy

9. Tuck Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~12-15 calories/minute
• Difficulty Level: Advanced

10. Plank Hold

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~5-7 calories/minute
• Difficulty Level: Moderate

Workout Table

| Exercise | Duration | Rest | Sets | Calories Burned | Difficulty Level | |------------------|----------|-------|------|------------------|------------------| | Jumping Jacks | 30 sec | 15 sec| 4 | 8-10 cal/min | Easy | | Burpees | 30 sec | 15 sec| 4 | 12-15 cal/min | Moderate | | High Knees | 30 sec | 15 sec| 4 | 10-12 cal/min | Easy | | Mountain Climbers| 30 sec | 15 sec| 4 | 10-12 cal/min | Moderate | | Push-Ups | 30 sec | 15 sec| 4 | 7-10 cal/min | Moderate | | Squat Jumps | 30 sec | 15 sec| 4 | 10-12 cal/min | Moderate | | Plank Jacks | 30 sec | 15 sec| 4 | 8-10 cal/min | Moderate | | Lunges | 30 sec | 15 sec| 4 | 8-10 cal/min | Easy | | Tuck Jumps | 30 sec | 15 sec| 4 | 12-15 cal/min | Advanced | | Plank Hold | 30 sec | 15 sec| 4 | 5-7 cal/min | Moderate |

Why Choose HipTrain?

At HipTrain, we offer affordable personal training with live 1-on-1 video sessions tailored to your unique fitness goals. Our certified trainers can guide you through these bodyweight HIIT workouts, ensuring you stay motivated and on track. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.

No matter how busy your schedule is, our flexible training sessions fit into your life, allowing you to achieve your fitness goals from the comfort of your home.