Best 10 Bodyweight HIIT Workouts You Can Do at Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) has become a staple in the fitness community due to its effectiveness and efficiency. Bodyweight HIIT workouts, in particular, are perfect for those looking to get fit without the need for equipment. Here are the best 10 bodyweight HIIT workouts you can do at home in 2025.

1. Jumping Jacks & Push-Ups

• Duration: 20 seconds each
• Sets: 4
• Rest: 10 seconds between exercises
• Calories Burned: ~10-15 per minute
• Difficulty Level: Beginner

| Exercise | Reps | |----------------|------------| | Jumping Jacks | 20 seconds | | Push-Ups | 20 seconds |

2. Burpees & Mountain Climbers

• Duration: 30 seconds each
• Sets: 3
• Rest: 15 seconds between exercises
• Calories Burned: ~12-18 per minute
• Difficulty Level: Intermediate

| Exercise | Reps | |--------------------|------------| | Burpees | 30 seconds | | Mountain Climbers | 30 seconds |

3. High Knees & Squat Jumps

• Duration: 25 seconds each
• Sets: 4
• Rest: 10 seconds between exercises
• Calories Burned: ~15-20 per minute
• Difficulty Level: Intermediate

| Exercise | Reps | |----------------|------------| | High Knees | 25 seconds | | Squat Jumps | 25 seconds |

4. Plank Jacks & Bicycle Crunches

• Duration: 20 seconds each
• Sets: 4
• Rest: 15 seconds between exercises
• Calories Burned: ~8-12 per minute
• Difficulty Level: Beginner

| Exercise | Reps | |-------------------|------------| | Plank Jacks | 20 seconds | | Bicycle Crunches | 20 seconds |

5. Skaters & Lateral Lunges

• Duration: 30 seconds each
• Sets: 3
• Rest: 15 seconds between exercises
• Calories Burned: ~10-15 per minute
• Difficulty Level: Intermediate

| Exercise | Reps | |-------------------|------------| | Skaters | 30 seconds | | Lateral Lunges | 30 seconds |

6. Tuck Jumps & Plank Holds

• Duration: 20 seconds each
• Sets: 4
• Rest: 10 seconds between exercises
• Calories Burned: ~12-18 per minute
• Difficulty Level: Advanced

| Exercise | Reps | |------------------|------------| | Tuck Jumps | 20 seconds | | Plank Holds | 20 seconds |

7. Side Lunges & Push-Up to T

• Duration: 30 seconds each
• Sets: 3
• Rest: 15 seconds between exercises
• Calories Burned: ~10-15 per minute
• Difficulty Level: Intermediate

| Exercise | Reps | |-------------------------|------------| | Side Lunges | 30 seconds | | Push-Up to T | 30 seconds |

8. Bear Crawls & Reverse Crunches

• Duration: 25 seconds each
• Sets: 4
• Rest: 10 seconds between exercises
• Calories Burned: ~8-12 per minute
• Difficulty Level: Intermediate

| Exercise | Reps | |---------------------|------------| | Bear Crawls | 25 seconds | | Reverse Crunches | 25 seconds |

9. Plank to Jump Squats & Side Plank Dips

• Duration: 20 seconds each
• Sets: 4
• Rest: 15 seconds between exercises
• Calories Burned: ~12-18 per minute
• Difficulty Level: Advanced

| Exercise | Reps | |---------------------------|------------| | Plank to Jump Squats | 20 seconds | | Side Plank Dips | 20 seconds |

10. Flutter Kicks & Wall Sit

• Duration: 30 seconds each
• Sets: 3
• Rest: 15 seconds between exercises
• Calories Burned: ~10-15 per minute
• Difficulty Level: Beginner

| Exercise | Reps | |--------------------|------------| | Flutter Kicks | 30 seconds | | Wall Sit | 30 seconds |

Conclusion

These bodyweight HIIT workouts are not only effective but also convenient for busy professionals looking to stay fit at home. For those who want personalized guidance, consider HipTrain, which offers affordable 1-on-1 live video personal training sessions. With certified trainers, flexible scheduling, and HSA/FSA eligibility, HipTrain is a top choice for home workouts.