Top 10 Bodyweight HIIT Workouts for Quick Results

Are you looking to get fit without the hassle of equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve quick results while improving your strength, endurance, and overall fitness. These workouts are perfect for busy individuals who want to maximize their workout efficiency. Updated December 2025, here are the top 10 bodyweight HIIT workouts you can do anywhere!

1. Burpee Blast

Duration: 20 minutes
Sets: 4
Reps: 10 burpees per set
Calories Burned: Approximately 240

Description: Start in a standing position. Drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up explosively.

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2. Mountain Climbers

Duration: 15 minutes
Sets: 4
Reps: 30 seconds on, 30 seconds off
Calories Burned: Approximately 200

Description: Begin in a plank position. Quickly drive your knees to your chest alternately, keeping your core tight.

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3. Jump Squats

Duration: 10 minutes
Sets: 3
Reps: 15 jump squats per set
Calories Burned: Approximately 180

Description: Stand with feet shoulder-width apart, squat down, and jump up explosively, landing softly back into the squat.

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4. High Knees

Duration: 10 minutes
Sets: 4
Reps: 30 seconds on, 30 seconds off
Calories Burned: Approximately 250

Description: Run in place while lifting your knees as high as possible. Pump your arms for added intensity.

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5. Plank Jacks

Duration: 15 minutes
Sets: 4
Reps: 15 plank jacks per set
Calories Burned: Approximately 220

Description: Start in a plank position and jump your feet out and in, similar to a jumping jack while maintaining a stable core.

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6. Skaters

Duration: 12 minutes
Sets: 3
Reps: 15 skaters per side
Calories Burned: Approximately 210

Description: Jump sideways to the right, landing on your right leg, then jump to the left, landing on your left leg, simulating a speed skater's motion.

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7. Push-Up to T-Plank

Duration: 15 minutes
Sets: 4
Reps: 10 push-ups per set
Calories Burned: Approximately 240

Description: Perform a push-up, then rotate into a side plank, extending one arm up. Alternate sides with each rep.

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8. Lateral Lunges

Duration: 10 minutes
Sets: 3
Reps: 12 lunges per side
Calories Burned: Approximately 150

Description: Step to the side, bending the knee of the leading leg while keeping the other leg straight. Push back to the starting position.

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9. Russian Twists

Duration: 12 minutes
Sets: 4
Reps: 20 twists per set
Calories Burned: Approximately 160

Description: Sit on the ground with your knees bent, lean back slightly, and twist your torso to touch the ground beside you, alternating sides.

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10. Plank to Push-Up

Duration: 15 minutes
Sets: 4
Reps: 10 transitions per set
Calories Burned: Approximately 230

Description: Start in a plank position, lower your body to your elbows, then push back up to your hands, keeping your core engaged.

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Quick Workout Summary Table

| Workout | Duration | Sets | Reps/Duration | Calories Burned | |----------------------|----------|------|-------------------------|------------------| | Burpee Blast | 20 min | 4 | 10 burpees | 240 | | Mountain Climbers | 15 min | 4 | 30s on, 30s off | 200 | | Jump Squats | 10 min | 3 | 15 jump squats | 180 | | High Knees | 10 min | 4 | 30s on, 30s off | 250 | | Plank Jacks | 15 min | 4 | 15 plank jacks | 220 | | Skaters | 12 min | 3 | 15 skaters per side | 210 | | Push-Up to T-Plank | 15 min | 4 | 10 push-ups | 240 | | Lateral Lunges | 10 min | 3 | 12 lunges per side | 150 | | Russian Twists | 12 min | 4 | 20 twists | 160 | | Plank to Push-Up | 15 min | 4 | 10 transitions | 230 |

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These workouts can easily fit into your busy schedule, allowing you to work out from the comfort of your home without any equipment. Plus, with HipTrain, you can receive personalized guidance from certified trainers through live 1-on-1 video sessions, making your fitness journey even more effective and affordable. Our services are also HSA/FSA approved for eligible expenses, providing you with a cost-effective solution to your fitness needs.