Best 10 Bodyweight HIIT Workouts for Effective Home Training 2025

Are you looking for effective bodyweight HIIT workouts that you can do from the comfort of your home? High-Intensity Interval Training (HIIT) is a fantastic way to get fit, boost your metabolism, and burn calories without needing any equipment. Here are the best 10 bodyweight HIIT workouts for 2025 that cater to all fitness levels.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: 8-12 per minute

| Exercise | Reps | Sets | |-----------------|-------|------| | Burpees | 10 | 4 |

2. Mountain Climbers Madness

• Duration: 30 seconds work, 30 seconds rest
• Sets: 3
• Difficulty Level: Beginner to Intermediate
• Calories Burned: 7-10 per minute

| Exercise | Reps | Sets | |---------------------|-------|------| | Mountain Climbers | 15-20 | 3 |

3. Squat Jumps

• Duration: 20 seconds work, 40 seconds rest
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: 10-15 per minute

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

4. Push-Up Circuit

• Duration: 30 seconds work, 30 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: 8-12 per minute

| Exercise | Reps | Sets | |------------------|-------|------| | Standard Push-Ups| 8-12 | 4 | | Wide Push-Ups | 8-12 | 4 | | Diamond Push-Ups | 8-12 | 4 |

5. Plank Jacks

• Duration: 25 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: 6-9 per minute

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

6. High Knees

• Duration: 30 seconds work, 30 seconds rest
• Sets: 4
• Difficulty Level: Beginner
• Calories Burned: 8-11 per minute

| Exercise | Reps | Sets | |-----------------|-------|------| | High Knees | 20-30 | 4 |

7. Lateral Lunges

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: 10-14 per minute

| Exercise | Reps | Sets | |-----------------|-------|------| | Lateral Lunges | 8-10 | 5 |

8. Tuck Jumps

• Duration: 20 seconds work, 40 seconds rest
• Sets: 4
• Difficulty Level: Advanced
• Calories Burned: 12-16 per minute

| Exercise | Reps | Sets | |-----------------|-------|------| | Tuck Jumps | 8-10 | 4 |

9. Inchworms

• Duration: 30 seconds work, 30 seconds rest
• Sets: 3
• Difficulty Level: Beginner
• Calories Burned: 5-8 per minute

| Exercise | Reps | Sets | |-----------------|-------|------| | Inchworms | 6-8 | 3 |

10. Core Crusher

• Duration: 30 seconds work, 30 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: 8-12 per minute

| Exercise | Reps | Sets | |-----------------|-------|------| | Bicycle Crunches | 15-20 | 4 | | Russian Twists | 15-20 | 4 |

Conclusion

With these 10 bodyweight HIIT workouts, you can effectively train at home without any equipment. They are perfect for busy professionals and those looking for an affordable way to stay fit.

HipTrain offers live 1-on-1 video personal training sessions with certified trainers, ensuring you get personalized guidance and support. Plus, with HSA/FSA eligibility, you can use your health savings to pay for your training!

Updated January 2026