10 Best Bodyweight HIIT Workouts to Try at Home in 2025

If you're looking for an effective way to stay fit without the need for expensive gym memberships or bulky equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice. These workouts combine short bursts of intense exercise with brief rest periods, maximizing calorie burn and building strength. Updated January 2026, here are the 10 best bodyweight HIIT workouts you can try at home this year!

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~100
• Difficulty: Intermediate

| Exercise | Reps | Sets | |---------------|-------|-------| | Burpees | 10 | 5 |

Tip: Focus on form to ensure you land softly and maintain a steady pace.

2. Mountain Climber Madness

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~80
• Difficulty: Beginner to Intermediate

| Exercise | Reps | Sets | |------------------|-------|-------| | Mountain Climbers| 15 | 4 |

Tip: Keep your core tight to prevent sagging in your lower back.

3. Squat Jump Circuit

• Duration: 25 seconds on, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~90
• Difficulty: Intermediate

| Exercise | Reps | Sets | |---------------|-------|-------| | Squat Jumps | 12 | 5 |

Tip: Use your arms to propel yourself higher.

4. Push-Up Power

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~70
• Difficulty: Intermediate

| Exercise | Reps | Sets | |---------------|-------|-------| | Push-Ups | 8 | 5 |

Tip: Keep your body in a straight line from head to heels.

5. High Knees Hustle

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~80
• Difficulty: Beginner

| Exercise | Reps | Sets | |---------------|-------|-------| | High Knees | 20 | 4 |

Tip: Pump your arms for added momentum.

6. Lunge Leap Challenge

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~90
• Difficulty: Intermediate

| Exercise | Reps | Sets | |---------------|-------|-------| | Lunge Leaps | 10 | 5 |

Tip: Ensure your front knee doesn’t extend past your toes.

7. Plank Jacks

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~75
• Difficulty: Intermediate

| Exercise | Reps | Sets | |---------------|-------|-------| | Plank Jacks | 15 | 4 |

Tip: Maintain a strong plank position as you jump your feet in and out.

8. Tuck Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~100
• Difficulty: Advanced

| Exercise | Reps | Sets | |---------------|-------|-------| | Tuck Jumps | 8 | 5 |

Tip: Aim to bring your knees as high as possible while keeping your core engaged.

9. Skaters

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~85
• Difficulty: Beginner to Intermediate

| Exercise | Reps | Sets | |---------------|-------|-------| | Skaters | 10 each side | 4 |

Tip: Focus on balance as you jump side to side.

10. Burpee to Plank

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~110
• Difficulty: Intermediate

| Exercise | Reps | Sets | |-----------------------|-------|-------| | Burpee to Plank | 8 | 5 |

Tip: Transition smoothly between the burpee and plank position for maximum efficiency.

Conclusion

Incorporating these bodyweight HIIT workouts into your home fitness routine can help you achieve your goals without needing any equipment. For personalized guidance, consider HipTrain, where you can access affordable live 1-on-1 personal training tailored to your needs. Our certified trainers will help you stay motivated and on track, all while being HSA/FSA approved for eligible expenses.