10 Best Bodyweight HIIT Workouts for Effective Home Workouts 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way to maximize your workout in a minimal amount of time, especially for busy professionals looking to stay fit from home. Bodyweight HIIT workouts require no equipment, making them perfect for effective home workouts. Here are the 10 best bodyweight HIIT workouts you can incorporate into your fitness routine in 2025.

1. Jumping Jacks & Push-Up Combo

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: 150-200

| Exercise | Sets | Reps | Duration | |-------------------|------|----------|-----------| | Jumping Jacks | 4 | 30 secs | | | Push-Ups | 4 | 10-15 | | | Rest | 4 | 30 secs | |

Tip: Maintain a steady pace during jumping jacks to keep your heart rate elevated.

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2. Burpee Blast

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 200-250

| Exercise | Sets | Reps | Duration | |-------------------|------|----------|-----------| | Burpees | 5 | 10-12 | | | High Knees | 5 | 30 secs | | | Rest | 5 | 30 secs | |

Tip: Focus on your form during burpees to prevent injury.

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3. Mountain Climbers & Plank

Duration: 18 minutes
Difficulty Level: Intermediate
Calories Burned: 180-230

| Exercise | Sets | Reps | Duration | |------------------------|------|------------|-----------| | Mountain Climbers | 4 | 30 secs | | | Plank | 4 | 30 secs | | | Rest | 4 | 30 secs | |

Tip: Keep your core engaged during mountain climbers for maximum effectiveness.

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4. Squat Jumps & Lunges

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 220-270

| Exercise | Sets | Reps | Duration | |-------------------|------|----------|-----------| | Squat Jumps | 4 | 10-15 | | | Alternating Lunges | 4 | 10-12 each leg | | | Rest | 4 | 30 secs | |

Tip: Land softly when jumping to protect your knees.

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5. Tuck Jumps & Bear Crawls

Duration: 15 minutes
Difficulty Level: Advanced
Calories Burned: 250-300

| Exercise | Sets | Reps | Duration | |-------------------|------|----------|-----------| | Tuck Jumps | 5 | 8-10 | | | Bear Crawls | 5 | 30 secs | | | Rest | 5 | 30 secs | |

Tip: Keep your core tight during bear crawls to maintain balance.

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6. Side Lunges & Plank Jacks

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 200-240

| Exercise | Sets | Reps | Duration | |-------------------|------|----------|-----------| | Side Lunges | 4 | 10 each side | | | Plank Jacks | 4 | 30 secs | | | Rest | 4 | 30 secs | |

Tip: Ensure your knees track over your toes during side lunges for safety.

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7. Skaters & Bicycle Crunches

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 180-230

| Exercise | Sets | Reps | Duration | |-------------------|------|----------|-----------| | Skaters | 4 | 30 secs | | | Bicycle Crunches | 4 | 15-20 | | | Rest | 4 | 30 secs | |

Tip: Use your arms for momentum during skaters to increase intensity.

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8. Plank to Push-Up & Jump Squats

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: 230-280

| Exercise | Sets | Reps | Duration | |-------------------------|------|----------|-----------| | Plank to Push-Up | 4 | 10-12 | | | Jump Squats | 4 | 10-15 | | | Rest | 4 | 30 secs | |

Tip: Maintain a straight line from head to heels during the plank.

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9. Russian Twists & Flutter Kicks

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 150-200

| Exercise | Sets | Reps | Duration | |------------------------|------|----------|-----------| | Russian Twists | 4 | 15 each side | | | Flutter Kicks | 4 | 30 secs | | | Rest | 4 | 30 secs | |

Tip: Keep your back straight during Russian twists to avoid strain.

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10. Cool Down & Stretch

Duration: 10 minutes
Difficulty Level: All
Calories Burned: 50-100

| Exercise | Sets | Reps | Duration | |------------------------|------|----------|-----------| | Hamstring Stretch | 1 | Hold 30 secs each leg | | | Quad Stretch | 1 | Hold 30 secs each leg | | | Child's Pose | 1 | Hold 1 min | |

Tip: Use this time to focus on your breathing and recovery.

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Incorporating these bodyweight HIIT workouts into your fitness routine can help you stay active and healthy without the need for a gym. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions that fit your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses!