10 Best Bodyweight HIIT Workouts for Home 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit from the comfort of your home without the need for any equipment. They are efficient, effective, and can be tailored to fit any fitness level. Here are the 10 best bodyweight HIIT workouts you can do at home in 2025:

1. Tabata Squat Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 8 rounds (4 minutes total)
• Calories Burned: ~50-70
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |----------------|-----------|--------| | Squat Jumps | 20 sec | 10 sec | | Repeat | 8 rounds | - |

2. Burpee Blast

• Duration: 30 seconds on, 30 seconds off
• Sets: 5 rounds (5 minutes total)
• Calories Burned: ~60-80
• Difficulty Level: Advanced

| Exercise | Duration | Rest | |----------------|-----------|--------| | Burpees | 30 sec | 30 sec | | Repeat | 5 rounds | - |

3. Push-Up and Plank Circuit

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds (6 minutes total)
• Calories Burned: ~40-60
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |----------------|-----------|--------| | Push-Ups | 30 sec | 15 sec | | Plank Hold | 30 sec | 15 sec | | Repeat | 4 rounds | - |

4. High Knees and Butt Kicks

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds (6 minutes total)
• Calories Burned: ~50-70
• Difficulty Level: Beginner to Intermediate

| Exercise | Duration | Rest | |----------------|-----------|--------| | High Knees | 30 sec | 15 sec | | Butt Kicks | 30 sec | 15 sec | | Repeat | 4 rounds | - |

5. Mountain Climbers

• Duration: 40 seconds on, 20 seconds off
• Sets: 5 rounds (5 minutes total)
• Calories Burned: ~50-80
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |----------------|-----------|--------| | Mountain Climbers | 40 sec | 20 sec | | Repeat | 5 rounds | - |

6. Lunge Jumps

• Duration: 30 seconds on, 30 seconds off
• Sets: 5 rounds (5 minutes total)
• Calories Burned: ~60-90
• Difficulty Level: Advanced

| Exercise | Duration | Rest | |----------------|-----------|--------| | Lunge Jumps | 30 sec | 30 sec | | Repeat | 5 rounds | - |

7. Plank Jacks

• Duration: 30 seconds on, 10 seconds off
• Sets: 4 rounds (4 minutes total)
• Calories Burned: ~40-60
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |----------------|-----------|--------| | Plank Jacks | 30 sec | 10 sec | | Repeat | 4 rounds | - |

8. Tuck-Ups

• Duration: 30 seconds on, 30 seconds off
• Sets: 5 rounds (5 minutes total)
• Calories Burned: ~50-70
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |----------------|-----------|--------| | Tuck-Ups | 30 sec | 30 sec | | Repeat | 5 rounds | - |

9. Side-to-Side Shuffles

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds (6 minutes total)
• Calories Burned: ~40-60
• Difficulty Level: Beginner

| Exercise | Duration | Rest | |----------------|-----------|--------| | Side Shuffles | 30 sec | 15 sec | | Repeat | 4 rounds | - |

10. Cool Down Stretch

• Duration: 5 minutes
• Equipment Needed: None
• Calories Burned: Minimal
• Difficulty Level: All Levels

| Exercise | Duration | Notes | |----------------|-----------|----------------------| | Full Body Stretch | 5 min | Focus on breathing |

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can help you achieve your fitness goals without any equipment. Whether you're just starting or looking to challenge yourself, these workouts provide a range of options to suit your needs.

For personalized guidance and support, consider trying HipTrain. Our live 1-on-1 video personal training sessions are affordable, flexible, and HSA/FSA approved for eligible expenses. Our certified personal trainers can help you achieve your fitness goals from the comfort of your home.