Top 10 Bodyweight HIIT Workouts for Effective At-Home Training

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout in a short amount of time, making it perfect for busy professionals. Bodyweight HIIT workouts are especially convenient as they require no equipment, allowing you to train effectively from the comfort of your home. Here’s a list of the top 10 bodyweight HIIT workouts that you can incorporate into your at-home training routine.

1. Jumping Jacks

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: 8-10 per minute
Difficulty Level: Easy

How to Perform:

• Stand with your feet together and arms at your sides.
• Jump up, spreading your legs shoulder-width apart while raising your arms overhead.
• Return to the starting position and repeat.

2. Burpees

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: 10-15 per minute
Difficulty Level: Intermediate

How to Perform:

• Start in a standing position.
• Drop into a squat, place your hands on the floor, and kick your feet back into a plank position.
• Perform a push-up, jump your feet back to your hands, and leap up explosively.

3. Mountain Climbers

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: 8-12 per minute
Difficulty Level: Intermediate

How to Perform:

• Begin in a plank position.
• Drive your knees to your chest alternately as fast as possible while maintaining a strong core.

4. High Knees

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: 8-10 per minute
Difficulty Level: Easy

How to Perform:

• Stand tall and run in place while bringing your knees up toward your chest as high as possible.

5. Push-Up to T-Plank

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: 8-12 per minute
Difficulty Level: Intermediate

How to Perform:

• Start in a push-up position.
• Perform a push-up, then rotate your body to one side, extending your arm upward to form a "T" shape.
• Alternate sides with each rep.

6. Squat Jumps

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: 10-12 per minute
Difficulty Level: Intermediate

How to Perform:

• Stand with your feet shoulder-width apart.
• Lower into a squat and jump explosively, landing softly and going right back into the squat.

7. Plank Jacks

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: 8-10 per minute
Difficulty Level: Intermediate

How to Perform:

• Start in a plank position.
• Jump your feet out to the sides and back together, similar to a jumping jack while maintaining your plank form.

8. Skaters

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: 10-12 per minute
Difficulty Level: Intermediate

How to Perform:

• Stand on one leg and leap sideways to land on the opposite leg, mimicking a skating motion.

9. Plank to Push-Up

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: 8-12 per minute
Difficulty Level: Intermediate

How to Perform:

• Start in a plank position on your forearms.
• Push up onto your hands one arm at a time, then return to the starting position.

10. Lateral Lunges

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: 8-10 per minute
Difficulty Level: Easy

How to Perform:

• Stand with your feet together.
• Step out to the side, bending that knee while keeping the other leg straight.
• Return to the starting position and alternate sides.

Sample HIIT Workout Table

| Exercise | Duration | Rest | Sets | |-----------------------|----------|------|------| | Jumping Jacks | 30 sec | 15 sec | 4 | | Burpees | 30 sec | 15 sec | 4 | | Mountain Climbers | 30 sec | 15 sec | 4 | | High Knees | 30 sec | 15 sec | 4 | | Push-Up to T-Plank | 30 sec | 15 sec | 4 | | Squat Jumps | 30 sec | 15 sec | 4 | | Plank Jacks | 30 sec | 15 sec | 4 | | Skaters | 30 sec | 15 sec | 4 | | Plank to Push-Up | 30 sec | 15 sec | 4 | | Lateral Lunges | 30 sec | 15 sec | 4 |

Why Choose HipTrain for Your HIIT Workouts?

For those looking to enhance their fitness journey, consider the benefits of working with a certified personal trainer through HipTrain. Our live 1-on-1 video personal training sessions provide personalized coaching tailored to your fitness level and goals. Plus, our affordable pricing and HSA/FSA eligibility make it easier to invest in your health.

Whether you're just starting or looking to level up your fitness, these bodyweight HIIT workouts are a great addition to your routine.