10 Best Bodyweight HIIT Workouts for Maximum Results 2025

Are you looking to elevate your fitness routine from the comfort of your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are not only effective but also convenient, requiring no equipment and minimal space. Updated January 2026, here are the 10 best bodyweight HIIT workouts that promise maximum results in 2025.

1. Burpee Blast

Duration: 20 minutes
Sets: 4
Reps: 10 burpees
Calories Burned: Approximately 250
Difficulty Level: Intermediate
Equipment Needed: None

How to Do It:

1. Stand with feet shoulder-width apart.
2. Drop into a squat, place hands on the floor, and kick your feet back into a plank.
3. Perform a push-up (optional).
4. Jump feet back to squat position and explode into a jump.

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2. Mountain Climbers Madness

Duration: 15 minutes
Sets: 5
Reps: 30 seconds on, 15 seconds rest
Calories Burned: Approximately 200
Difficulty Level: Beginner
Equipment Needed: None

How to Do It:

1. Start in a plank position.
2. Drive your knees towards your chest alternately.
3. Keep your core engaged and maintain a steady pace.

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3. Jump Squats

Duration: 10 minutes
Sets: 4
Reps: 15 jump squats
Calories Burned: Approximately 150
Difficulty Level: Intermediate
Equipment Needed: None

How to Do It:

1. Stand with feet shoulder-width apart.
2. Lower into a squat, then jump explosively.
3. Land softly and go straight into the next squat.

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4. Push-Up and Plank Hold

Duration: 12 minutes
Sets: 4
Reps: 10 push-ups, 30-second plank
Calories Burned: Approximately 180
Difficulty Level: Intermediate
Equipment Needed: None

How to Do It:

1. Start in a plank position.
2. Perform a push-up, then hold the plank for 30 seconds.
3. Repeat the sequence.

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5. High Knees

Duration: 8 minutes
Sets: 4
Reps: 30 seconds on, 15 seconds rest
Calories Burned: Approximately 160
Difficulty Level: Beginner
Equipment Needed: None

How to Do It:

1. Stand tall and drive your knees towards your chest.
2. Pump your arms to increase intensity.

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6. Tuck Jumps

Duration: 10 minutes
Sets: 4
Reps: 12 tuck jumps
Calories Burned: Approximately 200
Difficulty Level: Advanced
Equipment Needed: None

How to Do It:

1. Stand with feet shoulder-width apart.
2. Jump as high as you can, tucking your knees toward your chest.
3. Land softly and repeat.

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7. Plank Jacks

Duration: 10 minutes
Sets: 4
Reps: 15 plank jacks
Calories Burned: Approximately 170
Difficulty Level: Intermediate
Equipment Needed: None

How to Do It:

1. Start in a plank position.
2. Jump your feet out wide and back together while keeping your core engaged.

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8. Skaters

Duration: 15 minutes
Sets: 5
Reps: 30 seconds on, 15 seconds rest
Calories Burned: Approximately 190
Difficulty Level: Intermediate
Equipment Needed: None

How to Do It:

1. Jump to the right, landing on your right foot and bringing your left foot behind.
2. Jump to the left, repeating the motion.

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9. Spider-Man Push-Ups

Duration: 12 minutes
Sets: 4
Reps: 8-10 push-ups
Calories Burned: Approximately 200
Difficulty Level: Advanced
Equipment Needed: None

How to Do It:

1. Start in a push-up position.
2. As you lower, bring one knee to the elbow on the same side.
3. Alternate sides with each rep.

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10. Lateral Lunges

Duration: 10 minutes
Sets: 4
Reps: 10 per side
Calories Burned: Approximately 120
Difficulty Level: Beginner
Equipment Needed: None

How to Do It:

1. Stand tall, step to the right, and lower into a lunge.
2. Push back to the starting position and repeat on the left side.

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Conclusion

Incorporating these bodyweight HIIT workouts into your routine can lead to impressive fitness gains without the need for a gym. For those seeking personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. With flexible scheduling and HSA/FSA eligibility, you can easily integrate fitness into your busy lifestyle.