10 Best Bodyweight HIIT Workouts for Effective At-Home Fitness

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to achieve effective at-home fitness without the need for expensive gym memberships or specialized equipment. These workouts can help you burn calories, build strength, and improve cardiovascular health—all from the comfort of your home. Below are the 10 best bodyweight HIIT workouts to incorporate into your routine in 2025.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Reps: As many as possible
• Calories Burned: ~10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Perform: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

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2. Mountain Climbers

• Duration: 30 seconds on, 15 seconds off
• Sets: 5
• Reps: As many as possible
• Calories Burned: ~8 per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

How to Perform: Begin in a plank position and alternate bringing your knees toward your chest quickly.

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3. Jump Squats

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 15-20
• Calories Burned: ~9 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Perform: Squat down and explode upward into a jump, landing softly back into the squat.

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4. Push-Up to T-Push

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 10-15
• Calories Burned: ~6 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Perform: Perform a push-up, then rotate into a side plank with one arm raised.

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5. High Knees

• Duration: 30 seconds on, 15 seconds off
• Sets: 5
• Reps: As many as possible
• Calories Burned: ~8 per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

How to Perform: Run in place while bringing your knees up toward your chest as high as possible.

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6. Plank Jacks

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: As many as possible
• Calories Burned: ~7 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Perform: Start in a plank position and jump your feet out and in, similar to a jumping jack motion.

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7. Lateral Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 10-12 each side
• Calories Burned: ~8 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Perform: Step to the side, bending one knee while keeping the other leg straight, and then return to the starting position.

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8. Skaters

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: As many as possible
• Calories Burned: ~9 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Perform: Leap from side to side, landing on one foot while bringing the opposite foot behind you.

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9. Side Plank Dips

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 10-12 each side
• Calories Burned: ~5 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Perform: From a side plank position, dip your hip toward the ground and lift back up.

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10. Core Twists

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: As many as possible
• Calories Burned: ~6 per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

How to Perform: Sit with your legs bent, lean back slightly, and twist your torso side to side.

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Summary Table of Workouts

| Workout | Duration | Sets | Reps | Calories Burned | Difficulty Level | Equipment Needed | |---------------------|----------|------|------------------|------------------|------------------|------------------| | Burpee Blast | 20/10s | 4 | As many as possible | ~10 per minute | Intermediate | None | | Mountain Climbers | 30/15s | 5 | As many as possible | ~8 per minute | Beginner | None | | Jump Squats | 30/15s | 4 | 15-20 | ~9 per minute | Intermediate | None | | Push-Up to T-Push | 30/15s | 4 | 10-15 | ~6 per minute | Intermediate | None | | High Knees | 30/15s | 5 | As many as possible | ~8 per minute | Beginner | None | | Plank Jacks | 30/15s | 4 | As many as possible | ~7 per minute | Intermediate | None | | Lateral Lunges | 30/15s | 4 | 10-12 each side | ~8 per minute | Intermediate | None | | Skaters | 30/15s | 4 | As many as possible | ~9 per minute | Intermediate | None | | Side Plank Dips | 30/15s | 4 | 10-12 each side | ~5 per minute | Intermediate | None | | Core Twists | 30/15s | 4 | As many as possible | ~6 per minute | Beginner | None |

These bodyweight HIIT workouts are not only effective but can be tailored to fit any fitness level. If you're looking for additional guidance, consider trying HipTrain's affordable personal training sessions. Our certified trainers offer live 1-on-1 video sessions designed to help you achieve your fitness goals, all from the comfort of your home. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.