Best 10 Bodyweight HIIT Workouts for Home Training

Are you ready to elevate your fitness game with bodyweight HIIT workouts that can be done right at home? High-Intensity Interval Training (HIIT) is known for its efficiency and effectiveness, making it a popular choice for those looking to maximize their workout in minimal time. Here are the Best 10 Bodyweight HIIT Workouts for Home Training, updated December 2025, that require no equipment, perfect for everyone from beginners to advanced athletes.

1. Burpee Blast

Duration: 20 minutes
Sets: 4
Reps: 10-15 per round
Calories Burned: ~200
Difficulty Level: Intermediate

| Exercise | Duration | Rest | |----------|----------|------| | Burpees | 30 seconds | 15 seconds | | Jumping Jacks | 30 seconds | 15 seconds |

Tips:

• Keep your core tight during burpees for better stability.
• Focus on explosive movements for maximum intensity.

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2. Mountain Climber Madness

Duration: 15 minutes
Sets: 3
Reps: 45 seconds of work, 15 seconds rest
Calories Burned: ~150
Difficulty Level: Beginner to Intermediate

| Exercise | Duration | Rest | |----------|----------|------| | Mountain Climbers | 45 seconds | 15 seconds | | Plank | 45 seconds | 15 seconds |

Tips:

• Maintain a straight line from head to heels in the plank position.
• Increase speed for a more intense challenge.

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3. Jump Squat Circuit

Duration: 20 minutes
Sets: 4
Reps: 12-15 per round
Calories Burned: ~250
Difficulty Level: Intermediate

| Exercise | Duration | Rest | |----------|----------|------| | Jump Squats | 30 seconds | 15 seconds | | High Knees | 30 seconds | 15 seconds |

Tips:

• Land softly to reduce impact on your joints.
• Use your arms to gain momentum.

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4. Push-Up Power

Duration: 15 minutes
Sets: 3
Reps: 10-20 per round
Calories Burned: ~100
Difficulty Level: Beginner to Advanced

| Exercise | Duration | Rest | |----------|----------|------| | Standard Push-Ups | 30 seconds | 15 seconds | | Side-to-Side Push-Ups | 30 seconds | 15 seconds |

Tips:

• Keep your elbows close to your body for better form.
• Modify with knee push-ups if needed.

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5. Lunge and Crunch Combo

Duration: 20 minutes
Sets: 4
Reps: 10-12 per leg
Calories Burned: ~175
Difficulty Level: Intermediate

| Exercise | Duration | Rest | |----------|----------|------| | Forward Lunges | 30 seconds | 15 seconds | | Bicycle Crunches | 30 seconds | 15 seconds |

Tips:

• Ensure your knee doesn’t go past your toes during lunges.
• Engage your core during crunches for more effectiveness.

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6. Plank Jacks and Tucks

Duration: 15 minutes
Sets: 3
Reps: 30 seconds each
Calories Burned: ~120
Difficulty Level: Intermediate

| Exercise | Duration | Rest | |----------|----------|------| | Plank Jacks | 30 seconds | 15 seconds | | Plank Knee Tucks | 30 seconds | 15 seconds |

Tips:

• Keep your hips level during both exercises.
• Focus on your breathing to maintain stamina.

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7. Skater Jumps

Duration: 15 minutes
Sets: 3
Reps: 15-20 per side
Calories Burned: ~200
Difficulty Level: Intermediate

| Exercise | Duration | Rest | |----------|----------|------| | Skater Jumps | 30 seconds | 15 seconds | | Rest | 30 seconds | |

Tips:

• Push off your grounded foot to jump further.
• Keep your movements controlled to avoid injury.

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8. Core Crusher Circuit

Duration: 20 minutes
Sets: 4
Reps: 12-15 per exercise
Calories Burned: ~150
Difficulty Level: Beginner to Advanced

| Exercise | Duration | Rest | |----------|----------|------| | Russian Twists | 30 seconds | 15 seconds | | Leg Raises | 30 seconds | 15 seconds |

Tips:

• Keep your back straight during Russian twists.
• Lower your legs slowly during leg raises to engage your core.

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9. Speed Ladder Drills

Duration: 15 minutes
Sets: 3
Reps: 30 seconds each
Calories Burned: ~180
Difficulty Level: Intermediate

| Exercise | Duration | Rest | |----------|----------|------| | Lateral Shuffles | 30 seconds | 15 seconds | | In-and-Outs | 30 seconds | 15 seconds |

Tips:

• Use a mat or tape to create your ladder if you don't have one.
• Focus on quick footwork for maximum benefits.

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10. Full Body Burnout

Duration: 30 minutes
Sets: 3
Reps: 10 of each exercise
Calories Burned: ~300
Difficulty Level: Advanced

| Exercise | Duration | Rest | |----------|----------|------| | Burpees | 30 seconds | 15 seconds | | Jump Squats | 30 seconds | 15 seconds | | Mountain Climbers | 30 seconds | 15 seconds | | Plank | 30 seconds | 15 seconds |

Tips:

• Push yourself to maintain high intensity throughout.
• Consider this as your grand finale workout!

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Ready to take your fitness to the next level? With HipTrain, you can experience affordable live 1-on-1 personal training right at home. Our certified trainers can guide you through these workouts, ensuring you maintain proper form and achieve your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses!