10 Best Bodyweight HIIT Workouts You Can Do at Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective workout method that combines short bursts of intense exercise followed by rest or lower-intensity exercises. Bodyweight HIIT workouts are particularly appealing as they require no equipment, making them perfect for home workouts. Here are the 10 best bodyweight HIIT workouts you can do at home in 2025, designed to boost your fitness without the need for a gym.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: Approximately 10 calories per minute
• Difficulty Level: Intermediate
• Instructions: Perform a burpee, ensuring to jump high at the end.

| Exercise | Reps | Duration | |----------|------|----------| | Burpees | 8-10 | 20 sec | | Rest | - | 10 sec |

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2. Mountain Climber Madness

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Calories Burned: Approximately 8 calories per minute
• Difficulty Level: Beginner to Intermediate
• Instructions: Start in a plank position and alternate bringing knees to your chest quickly.

| Exercise | Reps | Duration | |-------------------|------|----------| | Mountain Climbers | 15-20| 30 sec | | Rest | - | 15 sec |

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3. Squat Jump Circuit

• Duration: 25 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: Approximately 9 calories per minute
• Difficulty Level: Intermediate
• Instructions: Perform a squat and explode into a jump, landing softly back into the squat.

| Exercise | Reps | Duration | |------------|------|----------| | Squat Jumps| 10-12| 25 sec | | Rest | - | 10 sec |

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4. Plank to Push-Up Challenge

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: Approximately 7 calories per minute
• Difficulty Level: Intermediate
• Instructions: Start in a plank, lower to push-up position, and return to plank.

| Exercise | Reps | Duration | |-------------------------|------|----------| | Plank to Push-Ups | 6-8 | 20 sec | | Rest | - | 10 sec |

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5. Lunge and Kick Combo

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Calories Burned: Approximately 8 calories per minute
• Difficulty Level: Beginner
• Instructions: Lunge forward, then kick your leg out as you return to standing.

| Exercise | Reps | Duration | |------------------|------|----------| | Lunge and Kicks | 10-12| 30 sec | | Rest | - | 15 sec |

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6. Tuck Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: Approximately 11 calories per minute
• Difficulty Level: Advanced
• Instructions: Jump high and tuck your knees toward your chest.

| Exercise | Reps | Duration | |------------|------|----------| | Tuck Jumps | 8-10 | 20 sec | | Rest | - | 10 sec |

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7. High Knees Sprint

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Calories Burned: Approximately 9 calories per minute
• Difficulty Level: Beginner
• Instructions: Run in place, bringing knees up to hip level.

| Exercise | Reps | Duration | |--------------|------|----------| | High Knees | 15-20| 30 sec | | Rest | - | 15 sec |

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8. Side Plank Rotations

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: Approximately 6 calories per minute
• Difficulty Level: Intermediate
• Instructions: Rotate from side plank to standard plank.

| Exercise | Reps | Duration | |-----------------------|------|----------| | Side Plank Rotations | 6-8 | 20 sec | | Rest | - | 10 sec |

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9. Skater Jumps

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Calories Burned: Approximately 10 calories per minute
• Difficulty Level: Intermediate
• Instructions: Jump side to side, landing on one foot.

| Exercise | Reps | Duration | |--------------|------|----------| | Skater Jumps | 10-12| 30 sec | | Rest | - | 15 sec |

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10. Core Crusher

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: Approximately 7 calories per minute
• Difficulty Level: Intermediate
• Instructions: Perform a combination of Russian twists and bicycle crunches.

| Exercise | Reps | Duration | |----------------------|-------|----------| | Russian Twists | 15-20 | 20 sec | | Bicycle Crunches | 15-20 | 20 sec | | Rest | - | 10 sec |

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These bodyweight HIIT workouts are not only effective but also convenient for anyone looking to stay fit at home. With no equipment needed, you can easily fit these exercises into your busy schedule.

For personalized guidance and support, consider HipTrain, where you can enjoy live 1-on-1 video personal training sessions with certified trainers at affordable prices. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.