Best 10 Bodyweight HIIT Workouts for Effective Home Workouts 2025

Are you looking to elevate your fitness routine with some heart-pumping, effective home workouts? Bodyweight HIIT (High-Intensity Interval Training) is perfect for building strength and endurance without the need for expensive gym equipment. Below, we’ve compiled the Best 10 Bodyweight HIIT Workouts for 2025, ensuring you can maximize your workout efficiency right from the comfort of your home.

Updated January 2026

1. Jump Squats

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate

Description: Stand with feet shoulder-width apart, lower into a squat, and explode upwards, landing softly back into the squat.

2. Push-Up to Plank

• Duration: 40 seconds
• Rest: 20 seconds
• Sets: 3
• Calories Burned: ~8 calories per minute
• Difficulty Level: Intermediate

Description: Start in a plank position, lower into a push-up, then return to plank. Alternate between push-ups and a plank hold.

3. Burpees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 5
• Calories Burned: ~12 calories per minute
• Difficulty Level: Advanced

Description: Begin standing, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.

4. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~9 calories per minute
• Difficulty Level: Intermediate

Description: In a plank position, drive your knees towards your chest alternately at a rapid pace.

5. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10 calories per minute
• Difficulty Level: Beginner

Description: Stand tall and run in place, bringing your knees up to hip level as quickly as possible.

6. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8 calories per minute
• Difficulty Level: Intermediate

Description: Start in a plank position, jump your feet out wide and back together, maintaining a stable core.

7. Lateral Lunges

• Duration: 30 seconds (each side)
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~9 calories per minute
• Difficulty Level: Intermediate

Description: Step to the side into a lunge, keeping the opposite leg straight, then return to standing.

8. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate

Description: Jump sideways from one foot to the other, mimicking a skating motion, while keeping your core engaged.

9. Tuck Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~12 calories per minute
• Difficulty Level: Advanced

Description: Jump straight up, bringing your knees to your chest before landing softly.

10. Plank to Side Plank

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~7 calories per minute
• Difficulty Level: Intermediate

Description: Start in a plank position, rotate to one side into a side plank, hold for a moment, then rotate back.

Workout Table Summary

| Workout | Duration | Rest | Sets | Calories Burned | Difficulty | |-----------------------|----------|--------|------|------------------|---------------| | Jump Squats | 30 sec | 15 sec | 4 | ~10 cal/min | Intermediate | | Push-Up to Plank | 40 sec | 20 sec | 3 | ~8 cal/min | Intermediate | | Burpees | 30 sec | 15 sec | 5 | ~12 cal/min | Advanced | | Mountain Climbers | 30 sec | 15 sec | 4 | ~9 cal/min | Intermediate | | High Knees | 30 sec | 15 sec | 4 | ~10 cal/min | Beginner | | Plank Jacks | 30 sec | 15 sec | 4 | ~8 cal/min | Intermediate | | Lateral Lunges | 30 sec | 15 sec | 3 | ~9 cal/min | Intermediate | | Skaters | 30 sec | 15 sec | 4 | ~10 cal/min | Intermediate | | Tuck Jumps | 30 sec | 15 sec | 4 | ~12 cal/min | Advanced | | Plank to Side Plank | 30 sec | 15 sec | 4 | ~7 cal/min | Intermediate |

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can lead to remarkable results, helping you stay fit and energized throughout 2025. If you want to take your fitness journey to the next level, consider personalized fitness coaching.

With HipTrain, you can experience live 1-on-1 video personal training sessions with certified trainers, all at an affordable price. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to prioritize your health.