Best 10 Bodyweight HIIT Workouts for Effective Home Fitness 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get an effective workout in a short amount of time, especially when you're using just your body weight. These workouts can be performed at home, require no special equipment, and can be customized to fit any fitness level. Here are the Best 10 Bodyweight HIIT Workouts for Effective Home Fitness in 2025:

1. Tabata Squats

Duration: 4 minutes
Sets: 8 rounds (20 seconds work, 10 seconds rest)
Calories Burned: Approx. 40-50
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Bodyweight Squats | 20 | 20 sec |

2. Plyometric Push-Ups

Duration: 10 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Calories Burned: Approx. 60-70
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Plyometric Push-Ups | 12 | 30 sec |

3. Burpee Blast

Duration: 15 minutes
Sets: 4 rounds (40 seconds work, 20 seconds rest)
Calories Burned: Approx. 80-100
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Burpees | 10 | 40 sec |

4. Mountain Climbers

Duration: 10 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Calories Burned: Approx. 50-60
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Mountain Climbers | 15 (each leg) | 30 sec |

5. High Knees

Duration: 8 minutes
Sets: 4 rounds (30 seconds work, 30 seconds rest)
Calories Burned: Approx. 40-50
Difficulty Level: Beginner
Equipment Needed: None

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

6. Plank Jacks

Duration: 12 minutes
Sets: 6 rounds (30 seconds work, 30 seconds rest)
Calories Burned: Approx. 50-60
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Plank Jacks | 15 | 30 sec |

7. Skater Jumps

Duration: 10 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Calories Burned: Approx. 60-70
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Skater Jumps | 10 (each side) | 30 sec |

8. Lateral Lunges

Duration: 10 minutes
Sets: 4 rounds (30 seconds work, 30 seconds rest)
Calories Burned: Approx. 40-50
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Lateral Lunges | 10 (each side) | 30 sec |

9. Tuck Jumps

Duration: 10 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Calories Burned: Approx. 70-80
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Tuck Jumps | 8 | 30 sec |

10. Burpee to Tuck Jump

Duration: 12 minutes
Sets: 4 rounds (40 seconds work, 20 seconds rest)
Calories Burned: Approx. 90-110
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Burpee to Tuck Jump | 8 | 40 sec |

Fitness Tips:

• Warm-Up: Always start with a 5-10 minute warm-up to prevent injury.
• Cool Down: End your HIIT session with stretching to aid recovery.
• Hydrate: Keep water nearby, as HIIT can be intense.

Why Choose HipTrain?

For personalized guidance and accountability, consider HipTrain's affordable live 1-on-1 video personal training. Unlike pre-recorded sessions, our certified trainers customize workouts to fit your needs, ensuring you maximize your results. Plus, our services are HSA/FSA approved, making it easier to invest in your health.

Incorporate these bodyweight HIIT workouts into your routine to achieve your fitness goals efficiently and effectively right from the comfort of your home!