10 Best Bodyweight HIIT Workouts for Effective Home Training

Looking to maximize your fitness at home with minimal equipment? Bodyweight HIIT (High-Intensity Interval Training) is a fantastic way to get your heart pumping, build strength, and burn calories—all from the comfort of your living room! Updated December 2025, here are the 10 best bodyweight HIIT workouts that will keep you engaged and effective in your training.

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each
Calories Burned: ~250

| Exercise | Duration | Rest | |----------------|-----------|------| | Jumping Jacks | 30 seconds| 15s | | Push-Ups | 30 seconds| 15s |

Equipment Needed: None
Difficulty Level: Beginner

2. Burpees & Mountain Climbers

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each
Calories Burned: ~300

| Exercise | Duration | Rest | |---------------------|-----------|------| | Burpees | 30 seconds| 15s | | Mountain Climbers | 30 seconds| 15s |

Equipment Needed: None
Difficulty Level: Intermediate

3. Squats & High Knees

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each
Calories Burned: ~280

| Exercise | Duration | Rest | |----------------|-----------|------| | Bodyweight Squats | 30 seconds| 15s | | High Knees | 30 seconds| 15s |

Equipment Needed: None
Difficulty Level: Beginner

4. Lunges & Plank Jacks

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each
Calories Burned: ~290

| Exercise | Duration | Rest | |----------------|-----------|------| | Alternating Lunges | 30 seconds| 15s | | Plank Jacks | 30 seconds| 15s |

Equipment Needed: None
Difficulty Level: Intermediate

5. Tuck Jumps & Side Lunges

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each
Calories Burned: ~350

| Exercise | Duration | Rest | |----------------|-----------|------| | Tuck Jumps | 30 seconds| 15s | | Side Lunges | 30 seconds| 15s |

Equipment Needed: None
Difficulty Level: Advanced

6. Plank to Push-Up & Skaters

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each
Calories Burned: ~320

| Exercise | Duration | Rest | |----------------------|-----------|------| | Plank to Push-Up | 30 seconds| 15s | | Skaters | 30 seconds| 15s |

Equipment Needed: None
Difficulty Level: Intermediate

7. Bear Crawls & Bicycle Crunches

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each
Calories Burned: ~270

| Exercise | Duration | Rest | |----------------------|-----------|------| | Bear Crawls | 30 seconds| 15s | | Bicycle Crunches | 30 seconds| 15s |

Equipment Needed: None
Difficulty Level: Beginner

8. Wall Sit & Jump Squats

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each
Calories Burned: ~300

| Exercise | Duration | Rest | |----------------|-----------|------| | Wall Sit | 30 seconds| 15s | | Jump Squats | 30 seconds| 15s |

Equipment Needed: None
Difficulty Level: Intermediate

9. Russian Twists & Frog Jumps

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each
Calories Burned: ~260

| Exercise | Duration | Rest | |----------------|-----------|------| | Russian Twists | 30 seconds| 15s | | Frog Jumps | 30 seconds| 15s |

Equipment Needed: None
Difficulty Level: Intermediate

10. Inchworms & Lateral Shuffles

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each
Calories Burned: ~290

| Exercise | Duration | Rest | |---------------------|-----------|------| | Inchworms | 30 seconds| 15s | | Lateral Shuffles | 30 seconds| 15s |

Equipment Needed: None
Difficulty Level: Beginner

Conclusion

These 10 bodyweight HIIT workouts are perfect for anyone looking for effective home training options in 2025. They require no equipment and can be easily modified to fit any fitness level.

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