Best 10 Bodyweight HIIT Workouts for Home Fitness 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get fit at home without needing any equipment. They combine short bursts of intense exercise with rest or low-intensity periods, making them efficient for burning calories and improving cardiovascular fitness. Here are the Best 10 Bodyweight HIIT Workouts you can do at home in 2025.

1. Jumping Jack Intervals

Duration: 20 seconds on, 10 seconds off
Sets: 8
Calories Burned: ~8-10 per minute
Difficulty Level: Easy
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|----------| | Jumping Jacks | 20 | 8 | 20 sec |

2. Burpees Blast

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

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|----------| | Burpees | 10 | 6 | 30 sec |

3. Mountain Climbers Madness

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|----------| | Mountain Climbers | 15 | 5 | 30 sec |

4. High Knees Challenge

Duration: 20 seconds on, 10 seconds off
Sets: 8
Calories Burned: ~8-11 per minute
Difficulty Level: Easy
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|----------| | High Knees | 20 | 8 | 20 sec |

5. Plank Jacks Power

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|----------| | Plank Jacks | 15 | 5 | 30 sec |

6. Squat Jumps Supremacy

Duration: 30 seconds on, 15 seconds off
Sets: 6
Calories Burned: ~10-14 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|----------| | Squat Jumps | 10 | 6 | 30 sec |

7. Lateral Shuffles

Duration: 20 seconds on, 10 seconds off
Sets: 8
Calories Burned: ~8-10 per minute
Difficulty Level: Easy
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|----------| | Lateral Shuffles | 20 | 8 | 20 sec |

8. Push-Up Variations

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~8-10 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|----------| | Push-Ups | 10 | 5 | 30 sec |

9. Tuck Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 6
Calories Burned: ~12-15 per minute
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|----------| | Tuck Jumps | 8 | 6 | 20 sec |

10. Shadow Boxing

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~8-10 per minute
Difficulty Level: Easy
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|----------| | Shadow Boxing | N/A | 5 | 30 sec |

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to maintain their fitness from home in 2025. They require no equipment, making them accessible and convenient. For those seeking personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can help you tailor these workouts to your specific needs and goals, all while being HSA/FSA approved for eligible expenses.