10 Best At-Home HIIT Workouts to Boost Your Fitness 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to get fit, burn calories, and improve cardiovascular health—all from the comfort of your home. In 2025, we’ve curated a list of the 10 best at-home HIIT workouts to help you maximize your fitness journey. These workouts are designed to fit various fitness levels and require minimal equipment.

1. Bodyweight HIIT Workout

Duration: 20 minutes
Equipment: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Duration/ Reps | |-------------------|----------------| | Jumping Jacks | 30 seconds | | Push-Ups | 30 seconds | | Squats | 30 seconds | | Mountain Climbers | 30 seconds | | Rest | 30 seconds |

Repeat the circuit 4 times.

2. HIIT with Dumbbells

Duration: 25 minutes
Equipment: Dumbbells (5-10 lbs)
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration/ Reps | |-----------------------|----------------| | Dumbbell Thrusters | 10 reps | | Renegade Rows | 10 reps | | Dumbbell Swings | 15 reps | | Burpees | 30 seconds | | Rest | 30 seconds |

Repeat the circuit 4 times.

3. Cardio HIIT Circuit

Duration: 30 minutes
Equipment: Jump rope (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration/ Reps | |------------------------|----------------| | Jump Rope | 1 minute | | High Knees | 30 seconds | | Skaters | 30 seconds | | Burpees | 30 seconds | | Rest | 30 seconds |

Repeat the circuit 5 times.

4. Tabata HIIT Workout

Duration: 20 minutes
Equipment: None
Difficulty Level: Advanced
Calories Burned: Approximately 250-350

| Exercise | Duration | |------------------------|----------------| | Squat Jumps | 20 seconds | | Rest | 10 seconds | | Push-Ups | 20 seconds | | Rest | 10 seconds |

Repeat each exercise 8 times for a total of 4 minutes per exercise.

5. Core-Focused HIIT

Duration: 20 minutes
Equipment: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration/ Reps | |------------------------|----------------| | Plank | 30 seconds | | Russian Twists | 15 reps | | Bicycle Crunches | 15 reps | | Flutter Kicks | 30 seconds | | Rest | 30 seconds |

Repeat the circuit 4 times.

6. Family-Friendly HIIT

Duration: 25 minutes
Equipment: None
Difficulty Level: All Levels
Calories Burned: Approximately 150-250

| Exercise | Duration/ Reps | |------------------------|----------------| | Animal Walks | 30 seconds | | Freeze Dance | 1 minute | | Balloon Pop (squat) | 10 reps | | Relay Races (optional) | 1 minute | | Rest | 30 seconds |

Repeat the circuit 3 times.

7. Low-Impact HIIT

Duration: 30 minutes
Equipment: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration/ Reps | |------------------------|----------------| | Step Touches | 30 seconds | | Wall Push-Ups | 10 reps | | Side Leg Lifts | 10 reps each leg| | Marching in Place | 1 minute | | Rest | 30 seconds |

Repeat the circuit 4 times.

8. Strength & Cardio HIIT

Duration: 30 minutes
Equipment: Resistance bands (optional)
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Duration/ Reps | |------------------------|----------------| | Jump Squats | 10 reps | | Push-Ups | 10 reps | | Resistance Band Rows | 10 reps | | Burpees | 30 seconds | | Rest | 30 seconds |

Repeat the circuit 4 times.

9. Quick 15-Minute HIIT

Duration: 15 minutes
Equipment: None
Difficulty Level: All Levels
Calories Burned: Approximately 150-200

| Exercise | Duration/ Reps | |------------------------|----------------| | Jumping Jacks | 30 seconds | | Push-Ups | 30 seconds | | High Knees | 30 seconds | | Bodyweight Squats | 30 seconds | | Rest | 30 seconds |

Repeat the circuit 3 times.

10. Advanced Plyometric HIIT

Duration: 25 minutes
Equipment: None
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Duration/ Reps | |------------------------|----------------| | Box Jumps | 10 reps | | Plyometric Push-Ups | 10 reps | | Lateral Jumps | 10 reps | | Tuck Jumps | 10 reps | | Rest | 30 seconds |

Repeat the circuit 4 times.

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Incorporating these at-home HIIT workouts into your routine can significantly boost your fitness levels in 2025. For personalized training that fits your schedule, consider joining HipTrain. Our affordable live 1-on-1 video personal training sessions are led by certified trainers who can tailor workouts to your specific needs. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for busy professionals to stay fit.