Best 10 At-Home HIIT Workouts for Optimal Results 2025

Updated January 2026

High-Intensity Interval Training (HIIT) has become one of the most effective ways to get fit at home, combining short bursts of intense exercise with recovery periods. If you're looking for the best at-home HIIT workouts to optimize your results in 2025, look no further! Here’s a list of the top 10 HIIT workouts you can do without any gym equipment.

1. Bodyweight HIIT Circuit

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 300-400 in 30 minutes

| Exercise | Duration | Sets | |------------------|-----------|------| | Jumping Jacks | 30 seconds| 3 | | Push-Ups | 30 seconds| 3 | | Squats | 30 seconds| 3 | | High Knees | 30 seconds| 3 | | Plank | 30 seconds| 3 | | Rest | 30 seconds| 3 |

2. Tabata Style HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 in 20 minutes

| Exercise | Duration | Sets | |------------------|-----------|------| | Burpees | 20 seconds| 8 | | Rest | 10 seconds| 8 | | Mountain Climbers| 20 seconds| 8 | | Rest | 10 seconds| 8 |

3. HIIT with Dumbbells

Equipment Needed: Dumbbells (5-15 lbs)
Difficulty Level: Intermediate
Calories Burned: Approximately 400-500 in 30 minutes

| Exercise | Duration | Sets | |-------------------|-----------|------| | Dumbbell Thrusters| 45 seconds| 4 | | Rest | 15 seconds| 4 | | Dumbbell Swings | 45 seconds| 4 | | Rest | 15 seconds| 4 |

4. Cardio Kickboxing HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450 in 30 minutes

| Exercise | Duration | Sets | |-------------------|-----------|------| | Jab-Cross Combo | 30 seconds| 3 | | Front Kicks | 30 seconds| 3 | | Side Kicks | 30 seconds| 3 | | Rest | 30 seconds| 3 |

5. Plyometric HIIT

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 400-600 in 30 minutes

| Exercise | Duration | Sets | |--------------------|-----------|------| | Jump Squats | 30 seconds| 4 | | Plyo Push-Ups | 30 seconds| 4 | | Box Jumps (or step-ups)| 30 seconds| 4 | | Rest | 30 seconds| 4 |

6. Core-Focused HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 in 20 minutes

| Exercise | Duration | Sets | |--------------------|-----------|------| | Bicycle Crunches | 30 seconds| 3 | | Plank Jacks | 30 seconds| 3 | | Russian Twists | 30 seconds| 3 | | Rest | 30 seconds| 3 |

7. Low Impact HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 in 25 minutes

| Exercise | Duration | Sets | |--------------------|-----------|------| | Step Touches | 30 seconds| 3 | | Wall Push-Ups | 30 seconds| 3 | | Glute Bridges | 30 seconds| 3 | | Rest | 30 seconds| 3 |

8. Full-Body HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400 in 30 minutes

| Exercise | Duration | Sets | |--------------------|-----------|------| | Burpees | 30 seconds| 3 | | Plank to Push-Up | 30 seconds| 3 | | Skaters | 30 seconds| 3 | | Rest | 30 seconds| 3 |

9. Dance HIIT

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 250-350 in 30 minutes

| Exercise | Duration | Sets | |--------------------|-----------|------| | Freestyle Dancing | 30 seconds| 4 | | Squat Pulses | 30 seconds| 4 | | Side Steps | 30 seconds| 4 | | Rest | 30 seconds| 4 |

10. Family HIIT

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 200-300 in 20 minutes

| Exercise | Duration | Sets | |--------------------|-----------|------| | Animal Walks | 30 seconds| 3 | | Partner Push-Ups | 30 seconds| 3 | | Balloon Pop Squats | 30 seconds| 3 | | Rest | 30 seconds| 3 |

These HIIT workouts can fit into any busy schedule and can be done in the comfort of your home. For personalized training that fits your unique fitness goals, consider HipTrain's affordable live 1-on-1 video personal training. Our certified personal trainers will guide you through tailored HIIT workouts, ensuring you stay motivated and on track.