10 Best Equipment-Free HIIT Workouts for Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to boost your fitness levels, burn calories, and build strength—all from the comfort of your home. The best part? You don’t need any equipment! Here are the 10 best equipment-free HIIT workouts for 2025 that you can incorporate into your home fitness routine.

1. Bodyweight Circuit

Workout Overview:

• Duration: 20 minutes
• Difficulty: Intermediate
• Calories Burned: 200-300

| Exercise | Reps | Sets | |-------------------|----------|------| | Jumping Jacks | 30 seconds | 3 | | Push-Ups | 15 | 3 | | Bodyweight Squats | 20 | 3 | | High Knees | 30 seconds | 3 | | Plank | 30 seconds | 3 |

Tip: Focus on form to maximize effectiveness and prevent injuries.

2. Tabata Style Workout

Workout Overview:

• Duration: 16 minutes
• Difficulty: Advanced
• Calories Burned: 250-350

| Exercise | Work Time | Rest Time | Sets | |-------------------|-----------|-----------|------| | Burpees | 20 seconds| 10 seconds| 8 | | Mountain Climbers | 20 seconds| 10 seconds| 8 | | Squat Jumps | 20 seconds| 10 seconds| 8 | | Plank Jacks | 20 seconds| 10 seconds| 8 |

Tip: Maintain high intensity during work periods for maximum benefit.

3. Core Crusher HIIT

Workout Overview:

• Duration: 15 minutes
• Difficulty: Intermediate
• Calories Burned: 150-250

| Exercise | Reps | Sets | |-------------------|----------|------| | Russian Twists | 20 | 3 | | Bicycle Crunches | 15 | 3 | | Leg Raises | 15 | 3 | | Plank to Side Plank| 10 per side | 3 | | Flutter Kicks | 30 seconds | 3 |

Tip: Engage your core throughout each movement.

4. Cardio Blast

Workout Overview:

• Duration: 25 minutes
• Difficulty: Beginner to Intermediate
• Calories Burned: 300-400

| Exercise | Duration | Sets | |-------------------|--------------|------| | High Knees | 1 minute | 3 | | Butt Kickers | 1 minute | 3 | | Lateral Shuffles | 1 minute | 3 | | Skaters | 1 minute | 3 | | Rest | 30 seconds | 3 |

Tip: Keep your heart rate up by minimizing rest time.

5. Full-Body Burn

Workout Overview:

• Duration: 30 minutes
• Difficulty: Advanced
• Calories Burned: 400-500

| Exercise | Reps | Sets | |-------------------|----------|------| | Jump Squats | 15 | 4 | | Push-Up to T-Plank| 10 | 4 | | Lunge Jumps | 12 per leg | 4 | | Inchworms | 10 | 4 | | Burpees | 10 | 4 |

Tip: Push yourself to maintain intensity throughout the workout.

6. Plyometric Power

Workout Overview:

• Duration: 20 minutes
• Difficulty: Advanced
• Calories Burned: 300-400

| Exercise | Reps | Sets | |-------------------|----------|------| | Box Jumps (or Step-Ups) | 15 | 3 | | Plyo Push-Ups | 10 | 3 | | Lateral Bounds | 20 | 3 | | Star Jumps | 10 | 3 | | Rest | 30 seconds | 3 |

Tip: Focus on explosive movements to maximize power.

7. Strength and Tone

Workout Overview:

• Duration: 25 minutes
• Difficulty: Intermediate
• Calories Burned: 200-300

| Exercise | Reps | Sets | |-------------------|----------|------| | Prisoner Squats | 15 | 3 | | Tricep Dips (on a chair) | 12 | 3 | | Wall Sit | 30 seconds | 3 | | Plank Shoulder Taps | 10 per side | 3 | | Reverse Lunges | 15 per leg | 3 |

Tip: Engage your muscles fully to achieve toning results.

8. Mobility and Flexibility HIIT

Workout Overview:

• Duration: 20 minutes
• Difficulty: All Levels
• Calories Burned: 150-250

| Exercise | Duration | Sets | |-------------------|--------------|------| | Dynamic Lunges | 1 minute | 3 | | Arm Circles | 1 minute | 3 | | Hip Openers | 1 minute | 3 | | Cat-Cow Stretch | 1 minute | 3 | | Child’s Pose | 1 minute | 3 |

Tip: Use this workout for recovery or as a warm-up before more intense sessions.

9. Quick HIIT for Busy Schedules

Workout Overview:

• Duration: 10 minutes
• Difficulty: Beginner
• Calories Burned: 100-150

| Exercise | Duration | Sets | |-------------------|--------------|------| | Jumping Jacks | 30 seconds | 2 | | Bodyweight Squats | 30 seconds | 2 | | Push-Ups | 30 seconds | 2 | | Plank | 30 seconds | 2 |

Tip: Perfect for a quick energy boost during a busy day.

10. Family-Friendly HIIT

Workout Overview:

• Duration: 30 minutes
• Difficulty: All Levels
• Calories Burned: 200-300

| Exercise | Duration | Sets | |-------------------|--------------|------| | Freeze Dance | 1 minute | 3 | | Animal Walks | 1 minute | 3 | | Balloon Keep-Up | 1 minute | 3 | | Relay Races | 1 minute | 3 |

Tip: Involve family members to make fitness fun and interactive.

With these 10 equipment-free HIIT workouts, you can easily elevate your home fitness routine in 2025. Incorporate these exercises into your weekly schedule for effective results without needing a gym.

For personalized guidance and to maximize your results, consider HipTrain's affordable 1-on-1 live personal training. Our certified trainers will help you stay motivated and accountable, ensuring you get the most out of your workouts. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.