10 Best Bodyweight HIIT Workouts for Home in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an efficient way to torch calories and improve cardiovascular fitness, all from the comfort of your home. The beauty of bodyweight HIIT workouts is that they require no equipment, making them accessible to everyone. Here’s a list of the 10 best bodyweight HIIT workouts for home in 2025, perfect for any fitness level.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 8 rounds
• Calories Burned: ~100
• Difficulty Level: Intermediate
• Description: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

| Exercise | Duration | Rest | |------------|----------|------| | Burpees | 20 sec | 10 sec |

---

2. Mountain Climbers Madness

• Duration: 30 seconds on, 15 seconds off
• Sets: 6 rounds
• Calories Burned: ~80
• Difficulty Level: Beginner to Intermediate
• Description: Start in a plank position and drive your knees towards your chest alternately as fast as you can.

| Exercise | Duration | Rest | |-------------------|----------|------| | Mountain Climbers | 30 sec | 15 sec |

---

3. Jumping Jack Power

• Duration: 40 seconds on, 20 seconds off
• Sets: 5 rounds
• Calories Burned: ~60
• Difficulty Level: Beginner
• Description: Jump with your feet spread wide while raising your arms overhead, then return to the starting position.

| Exercise | Duration | Rest | |-------------|----------|------| | Jumping Jacks | 40 sec | 20 sec |

---

4. High Knees Challenge

• Duration: 30 seconds on, 15 seconds off
• Sets: 8 rounds
• Calories Burned: ~90
• Difficulty Level: Intermediate
• Description: Run in place while bringing your knees up to hip level as quickly as possible.

| Exercise | Duration | Rest | |-------------|----------|------| | High Knees | 30 sec | 15 sec |

---

5. Plank Jacks

• Duration: 30 seconds on, 15 seconds off
• Sets: 6 rounds
• Calories Burned: ~70
• Difficulty Level: Intermediate
• Description: In a plank position, jump your feet out to the sides and back together, keeping your core tight.

| Exercise | Duration | Rest | |-------------|----------|------| | Plank Jacks | 30 sec | 15 sec |

---

6. Squat Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 8 rounds
• Calories Burned: ~90
• Difficulty Level: Intermediate
• Description: Perform a squat and explode upwards into a jump, landing softly back into a squat.

| Exercise | Duration | Rest | |-------------|----------|------| | Squat Jumps | 20 sec | 10 sec |

---

7. Lateral Shuffles

• Duration: 30 seconds on, 15 seconds off
• Sets: 6 rounds
• Calories Burned: ~80
• Difficulty Level: Beginner
• Description: Shuffle side to side quickly, staying low in a slight squat position.

| Exercise | Duration | Rest | |------------------|----------|------| | Lateral Shuffles | 30 sec | 15 sec |

---

8. Tuck Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 8 rounds
• Calories Burned: ~100
• Difficulty Level: Advanced
• Description: Jump as high as you can while bringing your knees towards your chest.

| Exercise | Duration | Rest | |-------------|----------|------| | Tuck Jumps | 20 sec | 10 sec |

---

9. Spider Planks

• Duration: 30 seconds on, 15 seconds off
• Sets: 5 rounds
• Calories Burned: ~60
• Difficulty Level: Intermediate
• Description: In a plank position, bring your right knee to your right elbow and alternate sides.

| Exercise | Duration | Rest | |---------------|----------|------| | Spider Planks | 30 sec | 15 sec |

---

10. Inchworms

• Duration: 30 seconds on, 15 seconds off
• Sets: 6 rounds
• Calories Burned: ~50
• Difficulty Level: Beginner
• Description: Stand tall, bend at the waist to touch the ground, walk your hands forward to a plank, and walk back.

| Exercise | Duration | Rest | |-------------|----------|------| | Inchworms | 30 sec | 15 sec |

---

These bodyweight HIIT workouts are not only effective but also adaptable to any fitness level. For those looking to enhance their training with personalized guidance, HipTrain offers affordable live 1-on-1 video personal training. Our certified trainers can help you perfect your form and structure workouts tailored to your goals, all from the comfort of your home. Plus, with HSA/FSA eligibility for eligible expenses, getting fit has never been more accessible.