Top 10 Bodyweight HIIT Workouts for All Levels

Looking for effective bodyweight HIIT workouts that require no equipment and cater to all fitness levels? Look no further! Here’s a comprehensive list of the top 10 bodyweight HIIT workouts that you can do anywhere, anytime. Updated January 2026, these workouts are designed to boost your heart rate, build strength, and enhance endurance—all without the need for a gym membership. Plus, with HipTrain, you can get personalized guidance from certified trainers at an affordable price!

1. Jumping Jacks & Squats

• Difficulty: Beginner
• Calories Burned: ~8-10/min
• Duration: 20 seconds on, 10 seconds off, 8 rounds
• Equipment Needed: None

| Exercise | Sets | Reps/Duration | |------------------|------|----------------| | Jumping Jacks | 4 | 20 seconds | | Bodyweight Squats | 4 | 20 seconds |

2. Mountain Climbers & Push-Ups

• Difficulty: Intermediate
• Calories Burned: ~10-12/min
• Duration: 30 seconds on, 15 seconds off, 6 rounds
• Equipment Needed: None

| Exercise | Sets | Reps/Duration | |---------------------|------|----------------| | Mountain Climbers | 3 | 30 seconds | | Push-Ups | 3 | 30 seconds |

3. Burpees & Plank Jacks

• Difficulty: Intermediate
• Calories Burned: ~12-15/min
• Duration: 25 seconds on, 10 seconds off, 5 rounds
• Equipment Needed: None

| Exercise | Sets | Reps/Duration | |--------------------|------|----------------| | Burpees | 5 | 25 seconds | | Plank Jacks | 5 | 25 seconds |

4. High Knees & Lunges

• Difficulty: Beginner to Intermediate
• Calories Burned: ~9-11/min
• Duration: 20 seconds on, 10 seconds off, 8 rounds
• Equipment Needed: None

| Exercise | Sets | Reps/Duration | |-------------------|------|----------------| | High Knees | 4 | 20 seconds | | Alternating Lunges| 4 | 20 seconds |

5. Tuck Jumps & Side Lunges

• Difficulty: Advanced
• Calories Burned: ~12-14/min
• Duration: 30 seconds on, 15 seconds off, 6 rounds
• Equipment Needed: None

| Exercise | Sets | Reps/Duration | |-------------------|------|----------------| | Tuck Jumps | 3 | 30 seconds | | Side Lunges | 3 | 30 seconds |

6. Skaters & Plank Holds

• Difficulty: Intermediate
• Calories Burned: ~10-13/min
• Duration: 20 seconds on, 10 seconds off, 8 rounds
• Equipment Needed: None

| Exercise | Sets | Reps/Duration | |-------------------|------|----------------| | Skaters | 4 | 20 seconds | | Plank Hold | 4 | 20 seconds |

7. Bear Crawls & Russian Twists

• Difficulty: Intermediate
• Calories Burned: ~9-11/min
• Duration: 30 seconds on, 15 seconds off, 5 rounds
• Equipment Needed: None

| Exercise | Sets | Reps/Duration | |----------------------|------|----------------| | Bear Crawls | 5 | 30 seconds | | Russian Twists | 5 | 30 seconds |

8. Inchworms & Jump Squats

• Difficulty: Advanced
• Calories Burned: ~12-15/min
• Duration: 25 seconds on, 10 seconds off, 5 rounds
• Equipment Needed: None

| Exercise | Sets | Reps/Duration | |--------------------|------|----------------| | Inchworms | 5 | 25 seconds | | Jump Squats | 5 | 25 seconds |

9. Wall Sit & Flutter Kicks

• Difficulty: Beginner to Intermediate
• Calories Burned: ~8-10/min
• Duration: 30 seconds on, 15 seconds off, 6 rounds
• Equipment Needed: None

| Exercise | Sets | Reps/Duration | |-------------------|------|----------------| | Wall Sit | 3 | 30 seconds | | Flutter Kicks | 3 | 30 seconds |

10. Side Plank Dips & Reverse Crunches

• Difficulty: Intermediate
• Calories Burned: ~9-12/min
• Duration: 20 seconds on, 10 seconds off, 8 rounds
• Equipment Needed: None

| Exercise | Sets | Reps/Duration | |--------------------|------|----------------| | Side Plank Dips | 4 | 20 seconds | | Reverse Crunches | 4 | 20 seconds |

Conclusion

These bodyweight HIIT workouts are perfect for all fitness levels and can be done without any equipment. They are not only effective but also time-efficient, making them ideal for busy professionals. For personalized guidance on these workouts, consider trying HipTrain’s live 1-on-1 personal training sessions. Our certified trainers can help you stay motivated, ensure proper form, and customize your routine to fit your needs, all at an affordable price. Plus, our services are HSA/FSA approved for eligible expenses!