Top 10 Bodyweight HIIT Workouts You Can Do Anywhere

Updated December 2025

Bodyweight HIIT workouts are a fantastic way to get your heart pumping and muscles working without needing any equipment. Perfect for busy professionals or anyone looking to stay fit on the go, these workouts can be done anywhere—at home, in a park, or even in a hotel room. Here are the top 10 bodyweight HIIT workouts you can do anywhere, ensuring you stay on top of your fitness game in 2025!

1. Jumping Jacks

| Exercise | Duration | Sets | Calories Burned | |---------------|--------------|----------|---------------------| | Jumping Jacks | 30 seconds | 4 | ~8 per minute |

Difficulty Level: Easy
Equipment Needed: None

Jumping jacks are a classic warm-up exercise that increases your heart rate and prepares your body for more intense movements.

2. Burpees

| Exercise | Reps | Sets | Calories Burned | |--------------|----------|----------|---------------------| | Burpees | 10 | 4 | ~10 per minute |

Difficulty Level: Intermediate
Equipment Needed: None

Burpees combine a squat, push-up, and jump in one fluid motion, making them a powerhouse move for full-body conditioning.

3. Mountain Climbers

| Exercise | Duration | Sets | Calories Burned | |---------------------|--------------|----------|---------------------| | Mountain Climbers | 30 seconds | 4 | ~9 per minute |

Difficulty Level: Intermediate
Equipment Needed: None

This exercise targets your core while also getting your heart rate up. Aim for a fast pace to maximize the burn!

4. High Knees

| Exercise | Duration | Sets | Calories Burned | |--------------|--------------|----------|---------------------| | High Knees | 30 seconds | 4 | ~8 per minute |

Difficulty Level: Easy
Equipment Needed: None

High knees are great for increasing agility and coordination while giving your cardiovascular system a solid workout.

5. Push-Up to T-Plank

| Exercise | Reps | Sets | Calories Burned | |-----------------------|----------|----------|---------------------| | Push-Up to T-Plank | 10 | 4 | ~8 per minute |

Difficulty Level: Intermediate
Equipment Needed: None

This exercise combines strength training with core stabilization, making it a fantastic addition to your HIIT routine.

6. Squat Jumps

| Exercise | Reps | Sets | Calories Burned | |---------------|----------|----------|---------------------| | Squat Jumps | 10 | 4 | ~10 per minute |

Difficulty Level: Intermediate
Equipment Needed: None

Squat jumps not only build lower body strength but also give you a great cardiovascular workout.

7. Plank Jacks

| Exercise | Duration | Sets | Calories Burned | |--------------|--------------|----------|---------------------| | Plank Jacks | 30 seconds | 4 | ~9 per minute |

Difficulty Level: Intermediate
Equipment Needed: None

Plank jacks are an excellent way to challenge your core while also boosting your heart rate.

8. Skaters

| Exercise | Duration | Sets | Calories Burned | |--------------|--------------|----------|---------------------| | Skaters | 30 seconds | 4 | ~9 per minute |

Difficulty Level: Intermediate
Equipment Needed: None

Skaters mimic the motion of skating and are great for improving lateral movement and agility.

9. Lunges with a Twist

| Exercise | Reps | Sets | Calories Burned | |-----------------------|----------|----------|---------------------| | Lunges with a Twist | 10 per leg | 4 | ~8 per minute |

Difficulty Level: Intermediate
Equipment Needed: None

This variation of lunges incorporates rotation, engaging your core and enhancing your balance.

10. Bear Crawls

| Exercise | Duration | Sets | Calories Burned | |--------------|--------------|----------|---------------------| | Bear Crawls | 30 seconds | 4 | ~10 per minute |

Difficulty Level: Advanced
Equipment Needed: None

Bear crawls are a full-body workout that challenges your strength and endurance, making them a fantastic finisher for your HIIT routine.

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These bodyweight HIIT workouts not only fit into your busy schedule but also help you stay fit and healthy without the need for a gym. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. You can work out from the comfort of your home, and the sessions are HSA/FSA approved for eligible expenses.