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30-Minute Bodyweight HIIT Workout

By: Lindsey Bomgren, CPT | March 11, 2026

This 30-minute HIIT workout at home builds strength, improves endurance and burns calories using just your bodyweight. I programmed this workout to target your legs, glutes, core, arms and shoulders through a combination of bodyweight strength training and explosive cardio intervals. This workout is ideal for anyone who wants an efficient, equipment-free workout targeting the entire body in under 30 minutes.  

Jump To Workout

As a busy mom of 3, I love HIIT because it delivers maximum results in minimal time. High Intensity Interval Training (HIIT) alternates short bursts of intense exercise with brief recovery periods, keeping your heart rate elevated throughout the workout. 

HIIT is a style of training, which means you can combine almost any type of exercises into a HIIT workout. I personally like pairing bodyweight strength exercises (like push-ups or lunges) with explosive movements (like squat jacks or skaters). 

Home HIIT routines are extremely effective because of the intensity and short rest times—increasing cardiovascular fitness, calorie burn, fat oxidation and metabolic efficiency.

The goal is to be working at or close to your maximum capacity during your work intervals. If you were to rate your exertion on a scale of 1-10, you should be at an 8 or above during each exercise.

This intensity means HIIT workouts tend to be short. 30 minutes is really the maximum amount of time you’d want to do HIIT exercises for. If you’re a beginner or short on time, just 10-20 minutes of HIIT will get results.

man and woman performing a bodyweight squat at home as part of hiit workout

Read A 5-Star Review ⭐⭐⭐⭐⭐

“Another amazing workout you guys – Loved it! I’ll be honest I have never used the word ‘love’ alongside ‘workout’ ever, until I found your blog a few months ago. I’m turning 40 tomorrow and I am fitter at 40 than I ever was in my 20’s!”

— K.W.

HIIT Workout At Home Details

This full-body HIIT cardio home workout is designed to build strength and cardiovascular endurance while burning fat at home. Get ready to sweat and raise your heart rate — no fancy gym equipment required!

Add at-home HIIT workouts like this to your home workout routine 1-2 times a week to reach your weight loss and fitness goals. Because HIIT is intense, your body needs recovery time between sessions. Combine HIIT with strength training, walking and mobility workouts for a balanced routine. 

If you have knee pain, joint instability or are pregnant or postpartum, I recommend choosing a low-impact HIIT or beginner HIIT workout instead.

Workout Equipment

No equipment, just your body weight. Option to add a yoga mat or fitness mat to make crunches more comfortable. 

Workout Instructions

Follow along with the guided HIIT Workout At-Home on YouTube, led by me — your certified personal trainer (CPT), Lindsey Bomgren.

Your Workout Looks Like This:

  • Guided Warm-Up and Cool-Down
  • 9 HIIT Circuits (3 exercises per circuit)
  • Timed Intervals (perform each exercise for 30 seconds of work, followed by 15 seconds of rest)
  • Repeat Each Exercise x1 Set (no repeats)

Note: I re-filmed this workout to improve the audio and video quality (and change up some of the exercises!). You can find the original workout video here. If you try both, I’d love to know your favorite!

Workout Outline

Circuit 1

  1. Bodyweight Squats
  2. Side-to-Side Squats
  3. Squat Jacks

Circuit 2

  1. Single Leg Deadlift (Right)
  2. Lunge and Knee Drive (Right)
  3. Plyo Lunge (Right)

Circuit 3

  1. Single Leg Deadlift (Left)
  2. Lunge and Knee Drive (Left)
  3. Plyo Lunge (Left)

Circuit 4

  1. Push-Ups
  2. Superman Swimmers
  3. Superman Push-Up

Circuit 5

  1. Lateral Lunge (Right)
  2. Lateral Lunge and Crunch (Right)
  3. Skaters

Circuit 6

  1. Lateral Lunge (Left)
  2. Lateral Lunge and Crunch (Left)
  3. Lateral Shuffle

Circuit 7

  1. Plank Shoulder Taps
  2. Plank Army Crawl
  3. Mountain Climbers

Circuit 8

  1. Bicycle Crunch
  2. Double Knee Crunch
  3. Full-Body Crunch

Circuit 9

  1. Side Plank Reach Through (Right)
  2. Forearm Plank
  3. Side Plank Reach Through (Left)

1. Bodyweight Squats

Targets: Legs, glutes, quadriceps, hamstrings, hips and core.

couple performing bodyweight squats as part of hiit workout at home

How to Do a Bodyweight Squat

  1. Start standing feet shoulder-width apart, knees slightly bent.
  2. Lower down into a squat position, lowering your hips down to be parallel to the floor. Drive your knees out toward your outer toes.
  3. Drive through your heels to stand tall, returning to a standing position.

2. Squat Jacks

Targets: Legs, glutes, quads, hamstrings, outer glutes (side butt), inner thighs, calves and core.

couple performing squat jacks as part of at home hiit workout

How to Do a Squat Jack

  1. Start in an athletic stance or loaded squat position, with your feet shoulder-width apart and a slight bend in your knees.
  2. With your chest upright and your core engaged, “jack” your feet out into a wide or sumo squat stance (feet are wider than your shoulders).
  3. Land softly in a low squat, aiming to tap the ground with your fingertips.
  4. Then “jack” your feet into a narrow stance, bringing your feet together as you stand tall. Think, wide at the bottom, narrow at the top.

3. Lunge and Knee Drive

Targets: Legs, glutes, quads, hamstrings, hip adductors, lower back and core.

example of lunge and knee drive hiit exercise

How to Do a Lunge and Knee Drive

  1. Start standing in a neutral position, feet hip-width apart.
  2. Step your left foot back into a reverse lunge. Lower your left knee towards the mat, aiming for a 90-degree angle in both knees.
  3. Drive through your right heel to stand tall. As you do so, perform a knee drive on the left leg, bringing the left knee in line with the left hip.

Modification: If lunges hurt your knees, substitute one of these lunge/squat alternatives.

4. Plyo Lunges

Targets: Glutes, hamstrings, quads, calves, hips and core.

adults performing plyo lunges as part of hiit workout at home

How to Do a Plyo Lunge

  1. Start standing, feet shoulder-width apart, knees slightly bent. 
  2. Step your left leg back into a shallow reverse lunge, bending both knees as you tap your left fingertips to the ground.
  3. Drive through your front right heel to explosively drive your left foot up in line with your left hip. Your right foot should slightly leave the ground.
  4. Land softly, then repeat.

5. Push-Ups

Targets: Chest, shoulders, triceps, back and core muscles.

couple on black exercise mat performing push-ups

How to Do a Push-Up

  1. Start in a standard high plank position, feet hip-width apart and shoulders stacked over your wrists. Press evenly into your hands to distribute your weight amongst all 10 fingers. 
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides, keep elbows tight to the body).
  4. Once you’ve reached the bottom of your push-up, exhale as you push back up into a high plank position (the top of your push-up position).

Modification: If you can’t do a full push-up on your toes, substitute one of these push-up modifications. Or check out my entire 12-week push-up progression program! 

6. Skaters

Targets: Gluteus medius (the outer part of your butt used for side-to-side movements), quads, hips, calves and core.

adult couple performing skater exercise as part of hiit workout at home

How to Do a Skater

  1. Start standing in an athletic stance, feet hip-width apart, knees slightly bent, core engaged.
  2. Push off your right foot to bound laterally to the left, landing in a loaded skater position on your left foot. Left knee bent, right leg tracking behind your left foot in a skater position.
  3. Then, drive off your planted left foot to bound laterally back to the right. Landing softly on your right foot. Right knee bent, left leg tracking behind your right foot in a skater position.
  4. Repeat, alternating the skaters on each leg.

7. Mountain Climbers

Targets: Upper abs, lower abs, obliques, shoulders, glutes and thighs.

two adults performing mountain climber exercise as part of hiit workouts example

How to Do a Mountain Climber

  1. Start in a high-plank position with your shoulders stacked over your wrists, weight evenly distributed among all 10 fingers. Pull your kneecaps up toward your belly.
  2. Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Then, drive your right knee toward your left elbow before quickly driving your left knee toward your right elbow.
  4. Continue this pattern, alternating knee drives toward your chest at a rapid pace, as if “running” in a plank position.

Modification: Perform high-knees instead. Option to march in place to keep the exercise low-impact.

8. Bicycle Crunches

Targets: Rectus abdominis, transverse abdominal muscles, obliques and hips.

couple performing bicycle crunches to target obliques

How to Do a Bicycle Crunch

  1. Start lying flat on your back, lower back pressing firmly into the mat. Bring your legs to a raised 90-degree bend.
  2. Lift your head, neck and shoulder blades off the ground (avoid straining your neck). Place your hands behind your head and think about pressing your head into your fingertips. 
  3. Lift your right elbow towards your left knee as you extend your right leg long. Aim to touch the left elbow to the mat.
  4. Slowly return to the starting position and repeat on the other side. Pulling your left elbow towards your right knee as you extend your left leg long, the right elbow touches the mat.
  5. Continue to repeat this ‘bicycling’ movement, alternating knee to elbow crunches.

9. Full-Body Crunches

Targets: Rectus abdominis, transverse abdominal muscles, obliques and hips.

couple wearing purple performing a full body crunch as part of hiit workout at home

How to Do a Full-Body Crunch

  1. Start seated on the mat with your knees bent and feet flat on the floor.
  2. Keeping your core engaged, lean your torso back to lie flat on the ground. Send your arms overhead and your legs long.
  3. Explosively pull your torso back to an upright position to perform a sit-up while pulling your knees towards your chest. Grasp your thighs, holding boat pose for a moment.
  4. With control, release your hands and lower back down to the mat.

FAQs

How can you create a HIIT workout routine at home?

Start with 4-6 exercises that alternate focus on the lower body, upper body and core. Popular examples of exercises include squats, jump squats, jumping jacks, burpees and jump lunges. Perform each exercise for around 30 seconds, then rest for 15 seconds. 

Why should you include HIIT exercises in your routine?

There are many benefits of HIIT sessions. HIIT is one of the most efficient ways to train both your heart and your muscles at once in a short amount of time. I think of HIIT as strength training for my heart; it’s a great way to improve cardiovascular fitness and increase metabolic efficiency. HIIT can also support fat loss and lower blood pressure. 

Can beginners safely do HIIT workouts at home?

Yes, beginners can do full-body HIIT workouts by choosing low-impact options, slowing down each move to focus on form and extending the rest periods. One of the best things about bodyweight HIIT exercises is that they’re scalable to your fitness level!

Is a 10-minute HIIT workout effective?

Just 10 minutes of HIIT training at home can increase your heart rate, improve conditioning and boost energy. When starting your fitness journey, remember that consistency is more important than duration or intensity. 10-minute workouts are great for building a workout habit! 

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three exercises from hiit workout at home

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4 comments

  1. I had a little free time after homeschooling and cleaning up playdough, this workout did not disappoint! Thank you for the awesome workouts and motivation.

    Reply
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