10 Best Bodyweight HIIT Workouts for Effective Home Fitness

As we step into 2025, the trend of bodyweight High-Intensity Interval Training (HIIT) continues to dominate the home fitness landscape. These workouts are not only effective for fat loss but also require no equipment, making them perfect for anyone looking to stay fit at home. Here are the 10 Best Bodyweight HIIT Workouts to help you achieve your fitness goals this year.

Updated January 2026

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Calories Burned: ~10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | Duration | |-------------|---------|------------| | Burpees | 5 | 20 seconds | | Rest | - | 10 seconds |

Tip: Focus on maintaining a steady pace to maximize your calorie burn.

2. Mountain Climbers Madness

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: ~8 per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | Duration | |--------------------|---------|------------| | Mountain Climbers | 10 | 30 seconds | | Rest | - | 15 seconds |

Tip: Keep your core tight to maintain form throughout the exercise.

3. Jumping Jack Circuit

• Duration: 25 seconds work, 10 seconds rest
• Sets: 5
• Calories Burned: ~7 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | Duration | |---------------|---------|------------| | Jumping Jacks | 15 | 25 seconds | | Rest | - | 10 seconds |

Tip: Engage your arms to increase your heart rate.

4. Plank Jacks

• Duration: 20 seconds work, 10 seconds rest
• Sets: 6
• Calories Burned: ~9 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | Duration | |---------------|---------|------------| | Plank Jacks | 10 | 20 seconds | | Rest | - | 10 seconds |

Tip: Ensure your body remains straight to avoid sagging hips.

5. High Knees

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: ~10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | Duration | |------------------|---------|------------| | High Knees | 20 | 30 seconds | | Rest | - | 15 seconds |

Tip: Pump your arms to gain momentum.

6. Squat Jumps

• Duration: 25 seconds work, 10 seconds rest
• Sets: 5
• Calories Burned: ~12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | Duration | |---------------|---------|------------| | Squat Jumps | 10 | 25 seconds | | Rest | - | 10 seconds |

Tip: Land softly to protect your joints.

7. Tuck Jumps

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Calories Burned: ~12 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Reps | Duration | |---------------|---------|------------| | Tuck Jumps | 8 | 20 seconds | | Rest | - | 10 seconds |

Tip: Aim to bring your knees as high as possible.

8. Lateral Bounds

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: ~9 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | Duration | |-------------------|---------|------------| | Lateral Bounds | 10 | 30 seconds | | Rest | - | 15 seconds |

Tip: Focus on a smooth, controlled landing.

9. Plank to Push-Up

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: ~8 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | Duration | |-------------------|---------|------------| | Plank to Push-Up | 5 | 30 seconds | | Rest | - | 15 seconds |

Tip: Keep your hips stable as you transition.

10. Skaters

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: ~10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | Duration | |-------------|---------|------------| | Skaters | 10 | 30 seconds | | Rest | - | 15 seconds |

Tip: Move explosively from side to side to engage your core.

Try HipTrain for Personalized HIIT Workouts!

For those looking to elevate their home fitness experience, consider HipTrain. With live 1-on-1 video personal training, you can get customized HIIT workouts tailored to your fitness level and goals, all at an affordable price compared to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.