10 Best Bodyweight HIIT Workouts for Home Exercisers 2025

Are you ready to elevate your fitness game in 2025? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for home exercisers looking to build strength, increase endurance, and torch calories without the need for expensive equipment or a gym membership. Here’s an updated list of the 10 best bodyweight HIIT workouts you can do right at home.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: Approx. 10-15 per minute

| Exercise | Sets | Reps | Duration | |--------------|----------|----------|--------------| | Burpees | 5 | 20 sec | 10 sec rest |

2. Jump Squat Circuit

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approx. 8-12 per minute

| Exercise | Sets | Reps | Duration | |------------------|----------|----------|--------------| | Jump Squats | 4 | 30 sec | 15 sec rest | | Rest | 4 | 1 min | - |

3. Mountain Climber Madness

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approx. 8-10 per minute

| Exercise | Sets | Reps | Duration | |----------------------|----------|----------|--------------| | Mountain Climbers | 4 | 30 sec | 15 sec rest | | Rest | 4 | 1 min | - |

4. Plank Jacks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approx. 7-10 per minute

| Exercise | Sets | Reps | Duration | |--------------|----------|----------|--------------| | Plank Jacks | 4 | 30 sec | 15 sec rest |

5. Lunge and Leap

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: Approx. 10-12 per minute

| Exercise | Sets | Reps | Duration | |--------------------------|----------|----------|--------------| | Lunge Jumps | 5 | 20 sec | 10 sec rest |

6. High Knees

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approx. 8-12 per minute

| Exercise | Sets | Reps | Duration | |--------------|----------|----------|--------------| | High Knees | 4 | 30 sec | 15 sec rest |

7. Tuck Jumps

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Difficulty Level: Advanced
• Calories Burned: Approx. 12-15 per minute

| Exercise | Sets | Reps | Duration | |--------------|----------|----------|--------------| | Tuck Jumps | 5 | 20 sec | 10 sec rest |

8. Side-to-Side Shuffles

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Beginner
• Calories Burned: Approx. 6-8 per minute

| Exercise | Sets | Reps | Duration | |----------------------|----------|----------|--------------| | Side-to-Side Shuffles| 4 | 30 sec | 15 sec rest |

9. Bear Crawls

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approx. 8-10 per minute

| Exercise | Sets | Reps | Duration | |--------------|----------|----------|--------------| | Bear Crawls | 4 | 30 sec | 15 sec rest |

10. Core Crusher

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approx. 8-12 per minute

| Exercise | Sets | Reps | Duration | |----------------------|----------|----------|--------------| | Plank to Push-Up | 4 | 30 sec | 15 sec rest |

Conclusion

Incorporating these bodyweight HIIT workouts into your fitness routine can help you achieve your goals while working out from the comfort of your home. With no equipment needed, they offer flexibility and convenience for busy professionals.

For personalized guidance, consider HipTrain, where you can enjoy affordable 1-on-1 live video personal training with certified trainers. Plus, all sessions are HSA/FSA approved for eligible expenses.