Best 10 Bodyweight HIIT Workouts for Effective Home Workouts 2025

Are you looking to elevate your fitness routine without the need for a gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to build strength, burn calories, and improve cardiovascular fitness—all from the comfort of your home. Updated January 2026, here are the best 10 bodyweight HIIT workouts you can incorporate into your routine this year.

1. Jumping Jacks & Push-Ups

Duration: 20 seconds work, 10 seconds rest
Sets: 4 rounds
Calories Burned: Approximately 120 per 30 minutes
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps | |-------------------|------------| | Jumping Jacks | 20 | | Push-Ups | 10 |

2. Burpees & Squats

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: Approximately 150 per 30 minutes
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | |-------------------|------------| | Burpees | 10 | | Bodyweight Squats | 15 |

3. Mountain Climbers & Plank Jacks

Duration: 25 seconds work, 5 seconds rest
Sets: 4 rounds
Calories Burned: Approximately 140 per 30 minutes
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | |-------------------|------------| | Mountain Climbers | 20 | | Plank Jacks | 15 |

4. High Knees & Lunges

Duration: 20 seconds work, 10 seconds rest
Sets: 6 rounds
Calories Burned: Approximately 160 per 30 minutes
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps | |-------------------|------------| | High Knees | 30 | | Reverse Lunges | 10 each leg|

5. Tuck Jumps & Side Lunges

Duration: 30 seconds work, 10 seconds rest
Sets: 4 rounds
Calories Burned: Approximately 180 per 30 minutes
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps | |-------------------|------------| | Tuck Jumps | 10 | | Side Lunges | 10 each side|

6. Skaters & Plank to Push-Up

Duration: 20 seconds work, 10 seconds rest
Sets: 5 rounds
Calories Burned: Approximately 175 per 30 minutes
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | |-------------------|------------| | Skaters | 15 each side| | Plank to Push-Up | 10 |

7. Spider-Man Planks & Flutter Kicks

Duration: 25 seconds work, 5 seconds rest
Sets: 4 rounds
Calories Burned: Approximately 150 per 30 minutes
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | |-------------------|------------| | Spider-Man Planks | 10 each side| | Flutter Kicks | 20 |

8. Bear Crawls & Bicycle Crunches

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Calories Burned: Approximately 160 per 30 minutes
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | |-------------------|------------| | Bear Crawls | 30 seconds | | Bicycle Crunches | 15 each side|

9. Plank Hold & Jump Squats

Duration: 30 seconds work, 10 seconds rest
Sets: 5 rounds
Calories Burned: Approximately 140 per 30 minutes
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Duration | |-------------------|------------| | Plank Hold | 30 seconds | | Jump Squats | 10 |

10. Shadow Boxing & Cool Down Stretch

Duration: 1 minute work, 30 seconds rest
Sets: 3 rounds
Calories Burned: Approximately 150 per 30 minutes
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Duration | |-------------------|------------| | Shadow Boxing | 1 minute | | Cool Down Stretch | 2 minutes |

Why Choose HipTrain for Your Fitness Journey?

With HipTrain, you can take your bodyweight HIIT workouts to the next level. Our platform offers live 1-on-1 video personal training sessions with certified trainers who can tailor workouts specifically to your needs. Plus, our affordable pricing makes it easier than ever to stay fit at home, and we're HSA/FSA approved for eligible expenses.

Whether you're a beginner or an advanced athlete, these bodyweight HIIT workouts can help you achieve your fitness goals efficiently from home. Start incorporating them into your routine today!