Top 10 Bodyweight HIIT Workouts for Home

Are you looking to get fit without the hassle of going to the gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent option for those who want to maximize their fitness at home. These workouts require no equipment, making them perfect for anyone looking to streamline their fitness routine. Updated December 2025, here are the top 10 bodyweight HIIT workouts that you can do from the comfort of your home.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |------------|------| | Burpees | 10 |

2. Jump Squat Circuit

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~8 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------|------| | Jump Squats | 15 |

3. Mountain Climber Mania

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-------------------|------| | Mountain Climbers | 20 |

4. Plank to Push-Up

• Duration: 30 seconds on, 15 seconds rest
• Sets: 3 rounds
• Calories Burned: ~9 calories per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Reps | |-------------------------|------| | Plank to Push-Up | 10 |

5. High Knees Challenge

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~8 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |------------|------| | High Knees | 30 |

6. T-Push-Up Twist

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~9 calories per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Reps | |-----------------------|------| | T-Push-Ups | 8 |

7. Skater Jumps

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~7 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-------------------|------| | Skater Jumps | 15 |

8. Lateral Lunges

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~6 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |-------------------|------| | Lateral Lunges | 10 |

9. Bicycle Crunches

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~7 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |-------------------------|------| | Bicycle Crunches | 15 |

10. Plank Jacks

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~9 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-------------------|------| | Plank Jacks | 15 |

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can significantly improve your fitness without the need for equipment or a gym membership. For a more personalized approach, consider HipTrain's live 1-on-1 video personal training. Our certified trainers provide affordable sessions tailored to your fitness level, making it easier to stay on track. Plus, our services are HSA/FSA approved for eligible expenses.