Best 10 Bodyweight HIIT Workouts for Home Fitness in 2025

As we step into 2025, the trend of incorporating bodyweight HIIT (High-Intensity Interval Training) workouts into home fitness routines continues to rise. These workouts not only save time but also require minimal to no equipment, making them perfect for anyone looking to stay fit from the comfort of their home. Here, we present the best 10 bodyweight HIIT workouts you can do at home, ensuring you stay ahead in your fitness journey this year.

Updated January 2026

1. Jumping Jacks and Push-Ups

Duration: 20 minutes
Sets: 4
Difficulty Level: Beginner
Calories Burned: 150-200
Equipment Needed: None

| Exercise | Reps | Duration | |------------------|----------|-----------| | Jumping Jacks | 30 seconds | 30 seconds | | Push-Ups | 10-15 | 30 seconds |

Tip: Keep your core engaged during push-ups for better form.

2. Burpees and High Knees

Duration: 25 minutes
Sets: 4
Difficulty Level: Intermediate
Calories Burned: 200-300
Equipment Needed: None

| Exercise | Reps | Duration | |------------------|----------|-----------| | Burpees | 10-15 | 30 seconds | | High Knees | 30 seconds | 30 seconds |

Tip: Focus on explosive movements for maximum calorie burn.

3. Mountain Climbers and Squat Jumps

Duration: 20 minutes
Sets: 4
Difficulty Level: Intermediate
Calories Burned: 250-350
Equipment Needed: None

| Exercise | Reps | Duration | |------------------|----------|-----------| | Mountain Climbers | 30 seconds | 30 seconds | | Squat Jumps | 10-15 | 30 seconds |

Tip: Maintain a steady pace to keep your heart rate elevated.

4. Plank Jacks and Lunges

Duration: 30 minutes
Sets: 4
Difficulty Level: Advanced
Calories Burned: 300-400
Equipment Needed: None

| Exercise | Reps | Duration | |------------------|----------|-----------| | Plank Jacks | 30 seconds | 30 seconds | | Lunges | 10-15 per leg | 30 seconds |

Tip: Ensure your knee doesn’t extend past your toes during lunges.

5. Tuck Jumps and Side Lunges

Duration: 25 minutes
Sets: 4
Difficulty Level: Advanced
Calories Burned: 250-350
Equipment Needed: None

| Exercise | Reps | Duration | |------------------|----------|-----------| | Tuck Jumps | 10-12 | 30 seconds | | Side Lunges | 10-12 per side | 30 seconds |

Tip: Land softly to protect your joints.

6. Skaters and Bear Crawls

Duration: 20 minutes
Sets: 4
Difficulty Level: Intermediate
Calories Burned: 200-300
Equipment Needed: None

| Exercise | Reps | Duration | |------------------|----------|-----------| | Skaters | 30 seconds | 30 seconds | | Bear Crawls | 30 seconds | 30 seconds |

Tip: Keep your movements controlled for better balance.

7. Russian Twists and Plank to Push-Up

Duration: 30 minutes
Sets: 4
Difficulty Level: Intermediate
Calories Burned: 250-350
Equipment Needed: None

| Exercise | Reps | Duration | |------------------|----------|-----------| | Russian Twists | 15-20 | 30 seconds | | Plank to Push-Up | 10-12 | 30 seconds |

Tip: Engage your core throughout the Russian twists.

8. Donkey Kicks and Flutter Kicks

Duration: 20 minutes
Sets: 4
Difficulty Level: Beginner
Calories Burned: 150-200
Equipment Needed: None

| Exercise | Reps | Duration | |------------------|----------|-----------| | Donkey Kicks | 10-15 per leg | 30 seconds | | Flutter Kicks | 30 seconds | 30 seconds |

Tip: Keep your back straight during donkey kicks.

9. Wall Sit and Box Jumps

Duration: 25 minutes
Sets: 4
Difficulty Level: Intermediate
Calories Burned: 200-300
Equipment Needed: None or sturdy box

| Exercise | Duration | Reps | |------------------|----------|----------| | Wall Sit | 30 seconds | N/A | | Box Jumps | 10-15 | 30 seconds |

Tip: Use a stable surface for box jumps to prevent injury.

10. Cool Down with Stretching

Duration: 10 minutes
Sets: 1
Difficulty Level: All Levels
Calories Burned: Minimal
Equipment Needed: None

| Exercise | Duration | |------------------|----------| | Full Body Stretch | 10 minutes |

Tip: Focus on deep breathing to relax your body.

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can be a game-changer for your fitness journey in 2025. They are efficient, effective, and can easily fit into your busy schedule. If you’re looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you maximize your workouts, ensuring you achieve your fitness goals.