Top 7 Bodyweight HIIT Workouts for Home Training

With the rise of home workouts, bodyweight HIIT (High-Intensity Interval Training) workouts have become a popular choice for those looking to stay fit without needing any equipment. These workouts are efficient, effective, and can be done in the comfort of your home. Updated December 2025, here are the top 7 bodyweight HIIT workouts that you can easily incorporate into your fitness routine.

1. Burpee Blast

Calories Burned: ~10 calories per minute
Difficulty Level: Intermediate
Duration: 20 seconds work, 10 seconds rest for 4 rounds

| Exercise | Sets | Duration | |-------------|------|-----------| | Burpees | 4 | 20 seconds| | Rest | 4 | 10 seconds|

Tip: Keep your core tight and land softly to reduce impact.

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2. Jump Squats

Calories Burned: ~8 calories per minute
Difficulty Level: Beginner to Intermediate
Duration: 30 seconds work, 15 seconds rest for 5 rounds

| Exercise | Sets | Duration | |---------------|------|-----------| | Jump Squats | 5 | 30 seconds| | Rest | 5 | 15 seconds|

Tip: Focus on explosive movements and proper landing technique.

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3. Mountain Climbers

Calories Burned: ~9 calories per minute
Difficulty Level: Intermediate
Duration: 30 seconds work, 15 seconds rest for 5 rounds

| Exercise | Sets | Duration | |-------------------|------|-----------| | Mountain Climbers | 5 | 30 seconds| | Rest | 5 | 15 seconds|

Tip: Keep your hips low and maintain a steady pace for best results.

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4. Plank Jacks

Calories Burned: ~7 calories per minute
Difficulty Level: Intermediate
Duration: 30 seconds work, 15 seconds rest for 5 rounds

| Exercise | Sets | Duration | |------------------|------|-----------| | Plank Jacks | 5 | 30 seconds| | Rest | 5 | 15 seconds|

Tip: Ensure your body is in a straight line from head to heels.

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5. High Knees

Calories Burned: ~10 calories per minute
Difficulty Level: Beginner to Intermediate
Duration: 20 seconds work, 10 seconds rest for 4 rounds

| Exercise | Sets | Duration | |--------------|------|-----------| | High Knees | 4 | 20 seconds| | Rest | 4 | 10 seconds|

Tip: Pump your arms to increase your heart rate.

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6. Push-Up Variations

Calories Burned: ~8 calories per minute
Difficulty Level: Intermediate
Duration: 30 seconds work, 15 seconds rest for 5 rounds

| Exercise | Sets | Duration | |-------------------------|------|-----------| | Standard Push-Ups | 5 | 30 seconds| | Diamond Push-Ups | 5 | 30 seconds| | Rest | 5 | 15 seconds|

Tip: Keep your elbows close to your body for better form.

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7. Tuck Jumps

Calories Burned: ~9 calories per minute
Difficulty Level: Intermediate to Advanced
Duration: 20 seconds work, 10 seconds rest for 4 rounds

| Exercise | Sets | Duration | |--------------|------|-----------| | Tuck Jumps | 4 | 20 seconds| | Rest | 4 | 10 seconds|

Tip: Aim to bring your knees as high as possible while landing softly.

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Why Choose Bodyweight HIIT Workouts?

Bodyweight HIIT workouts are perfect for those who prefer no equipment workouts and are looking to maximize their fitness at home. They not only save time but also help improve cardiovascular health, strength, and endurance.

Affordable Personal Training with HipTrain

If you're looking to take your training to the next level, consider HipTrain's live 1-on-1 video personal training. Our certified personal trainers can create a customized HIIT workout plan tailored to your fitness level, ensuring you get the most out of your home workouts. Plus, with prices that are more affordable than traditional gyms and HSA/FSA approval for eligible expenses, HipTrain makes fitness accessible to everyone.