10 Best Bodyweight HIIT Workouts for Home in 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit from the comfort of your home. They require no equipment, making them accessible for everyone, and they can be tailored to fit your schedule and fitness level. Here are the 10 best bodyweight HIIT workouts for home in 2025 that will help you burn calories, build strength, and improve cardiovascular health.

1. Tabata Push-Up Challenge

Duration: 20 seconds work, 10 seconds rest
Sets: 8 rounds
Difficulty Level: Intermediate
Calories Burned: ~200

| Exercise | Reps | |----------------|----------| | Push-Ups | 20 sec | | Rest | 10 sec |

Tips:

• Keep your core tight.
• Modify with knee push-ups if necessary.

2. Jump Squat Blitz

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Difficulty Level: Beginner
Calories Burned: ~150

| Exercise | Reps | |----------------|----------| | Jump Squats | 30 sec | | Rest | 15 sec |

Tips:

• Land softly to protect your knees.
• Use your arms to gain momentum.

3. Burpee Bonanza

Duration: 40 seconds work, 20 seconds rest
Sets: 4 rounds
Difficulty Level: Advanced
Calories Burned: ~250

| Exercise | Reps | |----------------|----------| | Burpees | 40 sec | | Rest | 20 sec |

Tips:

• Focus on form; don’t rush through.
• Add a push-up for an extra challenge.

4. Mountain Climber Madness

Duration: 30 seconds work, 15 seconds rest
Sets: 6 rounds
Difficulty Level: Intermediate
Calories Burned: ~200

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

Tips:

• Keep your hips low for maximum engagement.
• Adjust speed based on your fitness level.

5. High Knees Sprint

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Difficulty Level: Beginner
Calories Burned: ~180

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

Tips:

• Pump your arms to increase intensity.
• Focus on getting your knees up high.

6. Plank Jacks

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Difficulty Level: Intermediate
Calories Burned: ~150

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

Tips:

• Keep your core tight throughout the movement.
• Modify by stepping out instead of jumping.

7. Lateral Lunges

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Difficulty Level: Beginner
Calories Burned: ~120

| Exercise | Reps | |----------------|----------| | Lateral Lunges | 30 sec | | Rest | 15 sec |

Tips:

• Step wide to engage your glutes.
• Keep your chest up and back straight.

8. Tuck Jumps

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Difficulty Level: Advanced
Calories Burned: ~220

| Exercise | Reps | |----------------|----------| | Tuck Jumps | 30 sec | | Rest | 15 sec |

Tips:

• Aim to touch your knees with your hands.
• Land softly to protect your joints.

9. Skater Jumps

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Difficulty Level: Intermediate
Calories Burned: ~180

| Exercise | Reps | |----------------|----------| | Skater Jumps | 30 sec | | Rest | 15 sec |

Tips:

• Leap from side to side, landing on one foot.
• Engage your core for stability.

10. Core Crusher Circuit

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Difficulty Level: Intermediate
Calories Burned: ~150

| Exercise | Reps | |----------------|----------| | Plank | 30 sec | | Bicycle Crunch | 30 sec | | Rest | 15 sec |

Tips:

• Maintain a straight line from head to heels in the plank.
• Engage your abs during the bicycle crunch.

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These bodyweight HIIT workouts are perfect for anyone looking to maximize their home workouts in 2025. Don’t forget, if you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, it's HSA/FSA approved for eligible expenses, making it a smart choice for busy professionals.