Best 10 Bodyweight HIIT Workouts for Home 2025

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to boost your fitness levels without the need for expensive equipment or a gym membership. They can be done anywhere and are perfect for busy professionals looking to squeeze in a quick workout. Here are the best 10 bodyweight HIIT workouts for 2025 that you can do at home.

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~15-20 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |----------------|--------|-----------| | Burpees | 8-10 | 20 sec | | Rest | - | 10 sec |

Equipment Needed: None

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2. Tabata Squats

Duration: 20 seconds on, 10 seconds off
Sets: 8
Calories Burned: ~12-18 per minute
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Duration | |----------------|--------|-----------| | Bodyweight Squats | 12-15 | 20 sec | | Rest | - | 10 sec |

Equipment Needed: None

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3. Mountain Climbers

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~10-15 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |----------------|--------|-----------| | Mountain Climbers | 15-20 | 30 sec | | Rest | - | 15 sec |

Equipment Needed: None

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4. Plank Jacks

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~10-15 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |----------------|--------|-----------| | Plank Jacks | 12-15 | 30 sec | | Rest | - | 15 sec |

Equipment Needed: None

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5. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~10-15 per minute
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Duration | |----------------|--------|-----------| | High Knees | 20-30 | 30 sec | | Rest | - | 15 sec |

Equipment Needed: None

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6. Push-Up Variations

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~8-12 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |----------------|--------|-----------| | Standard Push-Ups | 8-10 | 30 sec | | Rest | - | 15 sec | | Diamond Push-Ups | 6-8 | 30 sec | | Rest | - | 15 sec |

Equipment Needed: None

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7. Lateral Lunges

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~10-15 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |----------------|--------|-----------| | Lateral Lunges | 10-12 | 30 sec | | Rest | - | 15 sec |

Equipment Needed: None

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8. Skaters

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~10-15 per minute
Difficulty Level: Intermediate

| Exercise | Reps | Duration | |----------------|--------|-----------| | Skaters | 10-15 | 30 sec | | Rest | - | 15 sec |

Equipment Needed: None

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9. Tuck Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 5
Calories Burned: ~12-18 per minute
Difficulty Level: Advanced

| Exercise | Reps | Duration | |----------------|--------|-----------| | Tuck Jumps | 8-10 | 20 sec | | Rest | - | 10 sec |

Equipment Needed: None

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10. Cool Down and Stretch

Duration: 5 minutes
Sets: 1
Calories Burned: ~5-10
Difficulty Level: All Levels

| Exercise | Duration | |----------------|-----------| | Stretching | 5 min |

Equipment Needed: None

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These bodyweight HIIT workouts are not only effective but also flexible enough to fit into your busy schedule. Plus, if you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. It's a great way to get the most out of your workouts while enjoying the comfort of your home.

Don't forget that HipTrain is HSA/FSA approved for eligible expenses, making it an even smarter choice for your fitness journey.