10 Best Bodyweight HIIT Workouts for Home Fitness in 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to achieve a full-body workout without the need for any equipment. Bodyweight HIIT workouts are especially appealing for home fitness enthusiasts looking to maximize their time and effort. Here are the 10 best bodyweight HIIT workouts you can do at home in 2025, each designed to boost your heart rate and build strength.

1. Jumping Jacks and Push-Ups

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|-------|------------------|------------------| | Jumping Jacks | 30 sec | 3 | Beginner | 8-10 | | Push-Ups | 30 sec | 3 | Intermediate | 10-12 |

Description: Start with jumping jacks to warm up, then switch to push-ups for strength building. Aim for a 30-second rest between sets.

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2. High Knees and Squat Jumps

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|-------|------------------|------------------| | High Knees | 30 sec | 4 | Intermediate | 12-15 | | Squat Jumps | 30 sec | 4 | Advanced | 15-18 |

Description: High knees elevate your heart rate while squat jumps target your lower body. Take 30 seconds of rest after each set.

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3. Mountain Climbers and Plank Jacks

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|-------|------------------|------------------| | Mountain Climbers | 30 sec | 4 | Intermediate | 10-12 | | Plank Jacks | 30 sec | 4 | Intermediate | 10-12 |

Description: This combination works your core and shoulders effectively. Rest for 30 seconds between sets.

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4. Burpees and Lunges

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|-------|------------------|------------------| | Burpees | 30 sec | 3 | Advanced | 15-20 | | Lunges | 30 sec | 3 | Beginner | 8-10 |

Description: Burpees provide a full-body workout, while lunges focus on the legs. Allow 30 seconds of rest between sets.

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5. Skaters and Tricep Dips

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|-------|------------------|------------------| | Skaters | 30 sec | 4 | Intermediate | 10-12 | | Tricep Dips | 30 sec | 4 | Beginner | 8-10 |

Description: Skaters improve lateral movement, and tricep dips target the arms. Rest for 30 seconds after each set.

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6. Plank to Push-Up and Side Lunges

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|-------|------------------|------------------| | Plank to Push-Up | 30 sec | 3 | Advanced | 12-15 | | Side Lunges | 30 sec | 3 | Intermediate | 10-12 |

Description: This combo challenges your upper body and legs. Take a 30-second break between sets.

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7. Russian Twists and Frog Jumps

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|-------|------------------|------------------| | Russian Twists | 30 sec | 4 | Intermediate | 8-10 | | Frog Jumps | 30 sec | 4 | Advanced | 12-15 |

Description: Russian twists engage the core, while frog jumps work on explosive power. Rest for 30 seconds between sets.

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8. Tuck Jumps and Bicycle Crunches

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|-------|------------------|------------------| | Tuck Jumps | 30 sec | 3 | Advanced | 15-20 | | Bicycle Crunches | 30 sec | 3 | Intermediate | 10-12 |

Description: Tuck jumps are high-impact, and bicycle crunches target the abdominals. Rest for 30 seconds between sets.

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9. Inch Worms and Wall Sit

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|-------|------------------|------------------| | Inch Worms | 30 sec | 4 | Beginner | 10-12 | | Wall Sit | 30 sec | 4 | Intermediate | 8-10 |

Description: Inch worms improve flexibility, while wall sits are great for endurance. Allow 30 seconds of rest between sets.

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10. Shadow Boxing and Cool Down Stretch

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|-------|------------------|------------------| | Shadow Boxing | 30 sec | 3 | Beginner | 8-10 | | Cool Down Stretch | 5 min | 1 | All Levels | 0 |

Description: Shadow boxing is great for cardiovascular health, and cooling down is essential for recovery.

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Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to stay fit at home in 2025. With no equipment necessary, they can be easily integrated into a busy schedule. For those seeking personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers that can help you maximize your workouts.