Fitness, Fitness

Best home HIIT exercises that only require bodyweight

Want a sweet sweat session at home? Try these High Intensity Interval Training (HIIT) moves for a bodyweight workout burn.


When we think bodyweight workout burners we think burpees. And for good (albeit somewhat exhausting) reason - this high intensity exercise hits each body part and is both a strength and aerobic exercise.

Burpees can be broken down into four movements from standing position into a squat, to the ground into a plank position, lowering body down onto floor, push back up to plank then jumping legs out back to standing position.  

To get your HIIT on, complete for 20 – 30 seconds with 10 seconds recovery. 

Mountain climbers

If you’ve done a HIIT workout at the gym you’re probably familiar with the need to dig deep for this move - but boy is it worth the effort. Mountain climbers are a full body exercise that get your heart rate up whilst working on upper and lower body strength with core. 

For a HIIT workout, complete for 20 – 30 seconds with 10 seconds recovery. 

Ski jumps

Look out Winter Olympics, we’re comin’ for ya! These side-to-side movements are crucial to training. Why? Because this lateral movement improves stability, coordination and enhances balance. And for some extra sprinkles on your HIIT cupcake, ski jumps also recruit the major muscles of the lower body; glutes, quads and hamstrings along with the hip abductors and adductors. 

To include this move in your workout, jump from side to side as if you were skiing and complete for 20 – 30 seconds with 10 seconds recovery. 

Bear crawl

Dialling back the speedometer doesn’t mean less of a HIIT workout. The bear crawl is a great exercise that works the entire body. Taking weight on the hands this exercise helps to strength and tone the muscles of the arms, shoulders, and upper back. The quads, hamstrings and glutes are then used to move the body forward. Engaging your core is super important when performing this move to hold your body up as you coordinate the arms and legs together. 

To add this move to your home HIIT session, start on all fours and lift your knees so they're at a 90-degree angle and hovering an inch off the ground. Move one hand and the opposite foot forward an equal distance while staying low to the ground. Switch sides, moving the opposite hand and foot. Repeat the movement while alternating sides. Move forward for four paces and then back for four counts. Complete for 20 – 30 seconds with 10 seconds recovery. 

Jumping jack

This old school move is dynamite for HIIT workouts. Jumping jacks tone the muscles of the lower body, while developing explosive power and burning calories.  Start standing with your legs together, slight bend in the knees, and hands by sides. Keeping the knees bent, open the arms out to the sides. Your arms should then come above the head and legs wider than shoulders. Close your arms and legs back to your sides, returning to your start position.  

For your HIIT workout, complete for 20 – 30 seconds with 10 seconds recovery.