Best 10 Bodyweight HIIT Workouts for Home Fitness 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit at home without the need for expensive equipment or a gym membership. In 2025, bodyweight HIIT workouts remain a popular choice for those looking to maximize their workout efficiency in a short amount of time. Here are the best 10 bodyweight HIIT workouts you can do right at home, perfect for all fitness levels!

1. Jump Squats

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Reps: 12-15
• Calories Burned: ~10-15 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Description: Start in a squat position and jump explosively. Land softly and return to a squat.

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2. Push-Up to Plank

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Reps: 8-10
• Calories Burned: ~8-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Description: Begin in a push-up position, lower yourself, then push back up and transition to a plank.

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3. Mountain Climbers

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 20-30 (each leg)
• Calories Burned: ~10-15 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

Description: Start in a plank position and alternate bringing your knees toward your chest.

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4. Burpees

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Reps: 8-12
• Calories Burned: ~12-18 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

Description: From standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

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5. High Knees

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 20-30 (each leg)
• Calories Burned: ~10-15 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Description: Run in place while lifting your knees as high as possible.

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6. Plank Jacks

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 15-20
• Calories Burned: ~10-15 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

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

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7. Lateral Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Reps: 10-12 (each side)
• Calories Burned: ~8-12 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

Description: Step to the side into a lunge, keeping one leg straight and bending the other.

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8. Tuck Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Reps: 8-10
• Calories Burned: ~12-18 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

Description: Jump up, tucking your knees toward your chest.

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9. Plank to Push-Up

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Reps: 6-8
• Calories Burned: ~8-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Description: Move from a plank position to a push-up position and back.

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10. Skaters

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 20-30 (each side)
• Calories Burned: ~10-15 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Description: Jump side to side, landing on one foot and bringing the other leg behind you.

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Summary Table of Bodyweight HIIT Workouts

| Workout | Duration | Sets | Reps | Calories Burned | Difficulty Level | Equipment Needed | |---------------------|----------------|------|--------------|------------------|------------------|------------------| | Jump Squats | 20s on, 10s off| 4 | 12-15 | ~10-15 | Intermediate | None | | Push-Up to Plank | 30s on, 15s off| 3 | 8-10 | ~8-12 | Intermediate | None | | Mountain Climbers | 30s on, 15s off| 4 | 20-30 | ~10-15 | Beginner | None | | Burpees | 20s on, 10s off| 5 | 8-12 | ~12-18 | Advanced | None | | High Knees | 30s on, 15s off| 4 | 20-30 | ~10-15 | Intermediate | None | | Plank Jacks | 30s on, 15s off| 4 | 15-20 | ~10-15 | Intermediate | None | | Lateral Lunges | 30s on, 15s off| 3 | 10-12 | ~8-12 | Beginner | None | | Tuck Jumps | 20s on, 10s off| 4 | 8-10 | ~12-18 | Advanced | None | | Plank to Push-Up | 30s on, 15s off| 3 | 6-8 | ~8-12 | Intermediate | None | | Skaters | 30s on, 15s off| 4 | 20-30 | ~10-15 | Intermediate | None |

With these workouts, you can easily incorporate effective HIIT routines into your home fitness regimen. At HipTrain, we offer affordable live 1-on-1 personal training sessions, allowing you to receive guidance from certified trainers without the hefty price tag of traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.