10 Best Bodyweight HIIT Workouts for Home Gym 2025

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to boost your fitness without needing a gym membership or expensive equipment. These workouts can be done in the comfort of your home, making them perfect for busy professionals. Here are the ten best bodyweight HIIT workouts for 2025 that will help you achieve your fitness goals effectively and affordably.

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Difficulty Level: Beginner-Intermediate
Calories Burned: Approximately 200-300
Equipment Needed: None

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

Tips:

• Keep a steady pace during jumping jacks.
• For push-ups, maintain a straight line from head to heels.

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2. Burpees & Mountain Climbers

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400
Equipment Needed: None

| Exercise | Duration | Sets | |--------------------|----------|------| | Burpees | 30 secs | 4 | | Mountain Climbers | 30 secs | 4 | | Rest | 30 secs | 4 |

Tips:

• Ensure to jump explosively during burpees.
• Keep your core tight during mountain climbers for better form.

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3. High Knees & Plank Jacks

Duration: 20 minutes
Difficulty Level: Beginner-Intermediate
Calories Burned: Approximately 250-350
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|----------|------| | High Knees | 30 secs | 4 | | Plank Jacks | 30 secs | 4 | | Rest | 30 secs | 4 |

Tips:

• Drive your knees up to hip level during high knees.
• Keep your hips stable during plank jacks.

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4. Squat Jumps & T-Push-Ups

Duration: 30 minutes
Difficulty Level: Intermediate-Advanced
Calories Burned: Approximately 350-450
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|----------|------| | Squat Jumps | 30 secs | 4 | | T-Push-Ups | 30 secs | 4 | | Rest | 30 secs | 4 |

Tips:

• Land softly on your feet after jumps.
• Rotate your body fully during T-push-ups for maximum engagement.

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5. Side Lunges & Bicycle Crunches

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350
Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Side Lunges | 30 secs | 4 | | Bicycle Crunches | 30 secs | 4 | | Rest | 30 secs | 4 |

Tips:

• Keep your chest up during lunges.
• Engage your core fully while performing bicycle crunches.

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6. Skaters & Plank to Push-Up

Duration: 30 minutes
Difficulty Level: Intermediate-Advanced
Calories Burned: Approximately 350-450
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|----------|------| | Skaters | 30 secs | 4 | | Plank to Push-Up | 30 secs | 4 | | Rest | 30 secs | 4 |

Tips:

• Jump side to side for skaters, landing softly.
• Keep your body in a straight line during plank to push-up transitions.

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7. Inch Worms & Russian Twists

Duration: 20 minutes
Difficulty Level: Beginner-Intermediate
Calories Burned: Approximately 200-300
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|----------|------| | Inch Worms | 30 secs | 4 | | Russian Twists | 30 secs | 4 | | Rest | 30 secs | 4 |

Tips:

• Walk your hands out slowly during inch worms.
• Keep your feet elevated during Russian twists for added difficulty.

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8. Lateral Bounds & Plank Hold

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|----------|------| | Lateral Bounds | 30 secs | 4 | | Plank Hold | 30 secs | 4 | | Rest | 30 secs | 4 |

Tips:

• Focus on distance when performing lateral bounds.
• Keep your body straight while holding the plank.

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9. Box Jumps & Single-Leg Deadlifts

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400-500
Equipment Needed: Sturdy box or step

| Exercise | Duration | Sets | |---------------------|----------|------| | Box Jumps | 30 secs | 4 | | Single-Leg Deadlifts| 30 secs | 4 | | Rest | 30 secs | 4 |

Tips:

• Ensure the box is stable and at a safe height.
• Maintain balance during single-leg deadlifts.

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10. Cool Down Stretching

Duration: 10 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 50-100
Equipment Needed: None

| Stretch | Duration | |---------------------|----------| | Forward Fold | 1 min | | Butterfly Stretch | 1 min | | Child's Pose | 1 min | | Shoulder Stretch | 1 min | | Triceps Stretch | 1 min | | Cat-Cow Stretch | 1 min | | Seated Forward Bend | 2 min | | Side Stretch | 1 min |

Tips:

• Focus on deep breathing during stretches.
• Hold each position gently to avoid strain.

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Incorporating these bodyweight HIIT workouts into your routine can offer a challenging and effective way to stay fit at home. If you're looking for additional support, consider choosing HipTrain for live 1-on-1 personal training sessions with certified trainers. Our affordable pricing, flexible scheduling, and HSA/FSA eligibility make it a smart choice for your fitness journey.