Best 10 HIIT Bodyweight Workouts for Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective workout styles for burning calories and improving cardiovascular fitness. The best part? You can do it from the comfort of your home with no equipment required. Here’s a list of the Best 10 HIIT Bodyweight Workouts for Home 2025 that will help you stay fit without breaking the bank or requiring a gym membership.

1. Jumping Jacks and Push-Ups

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds jumping jacks, 10 push-ups
• Calories Burned: ~200
• Difficulty Level: Beginner

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|-------------| | Jumping Jacks | 30 sec | 4 | - | | Push-Ups | 30 sec | 4 | 10 | | Rest | 30 sec | 4 | - |

2. Burpee Blast

• Duration: 15 minutes
• Sets: 5
• Reps: 10 burpees
• Calories Burned: ~250
• Difficulty Level: Intermediate

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|-------------| | Burpees | 1 min | 5 | 10 | | Rest | 30 sec | 5 | - |

3. Mountain Climbers and Plank Holds

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds mountain climbers, 30 seconds plank
• Calories Burned: ~220
• Difficulty Level: Intermediate

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|-------------| | Mountain Climbers | 30 sec | 4 | - | | Plank | 30 sec | 4 | - | | Rest | 30 sec | 4 | - |

4. Squat Jumps and Lunges

• Duration: 25 minutes
• Sets: 4
• Reps: 15 squat jumps, 10 lunges per leg
• Calories Burned: ~240
• Difficulty Level: Advanced

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|-------------| | Squat Jumps | 1 min | 4 | 15 | | Lunges | 1 min | 4 | 10 per leg | | Rest | 30 sec | 4 | - |

5. High Knees and Butt Kickers

• Duration: 15 minutes
• Sets: 4
• Reps: 30 seconds each
• Calories Burned: ~200
• Difficulty Level: Beginner

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|-------------| | High Knees | 30 sec | 4 | - | | Butt Kickers | 30 sec | 4 | - | | Rest | 30 sec | 4 | - |

6. Tuck Jumps and Side Lunges

• Duration: 20 minutes
• Sets: 4
• Reps: 10 tuck jumps, 10 side lunges per leg
• Calories Burned: ~230
• Difficulty Level: Advanced

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|-------------| | Tuck Jumps | 1 min | 4 | 10 | | Side Lunges | 1 min | 4 | 10 per leg | | Rest | 30 sec | 4 | - |

7. Plank Jacks and Russian Twists

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds plank jacks, 15 Russian twists
• Calories Burned: ~210
• Difficulty Level: Intermediate

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|-------------| | Plank Jacks | 30 sec | 4 | - | | Russian Twists | 30 sec | 4 | 15 | | Rest | 30 sec | 4 | - |

8. Skaters and Bicycle Crunches

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds skaters, 15 bicycle crunches
• Calories Burned: ~200
• Difficulty Level: Intermediate

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|-------------| | Skaters | 30 sec | 4 | - | | Bicycle Crunches | 30 sec | 4 | 15 | | Rest | 30 sec | 4 | - |

9. Bear Crawls and Crab Walks

• Duration: 15 minutes
• Sets: 4
• Reps: 30 seconds each
• Calories Burned: ~190
• Difficulty Level: Intermediate

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|-------------| | Bear Crawls | 30 sec | 4 | - | | Crab Walks | 30 sec | 4 | - | | Rest | 30 sec | 4 | - |

10. Inchworms and Side Planks

• Duration: 20 minutes
• Sets: 4
• Reps: 10 inchworms, 30 seconds side plank per side
• Calories Burned: ~210
• Difficulty Level: Beginner

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|-------------| | Inchworms | 1 min | 4 | 10 | | Side Plank | 30 sec | 4 | - | | Rest | 30 sec | 4 | - |

Conclusion

These best HIIT workouts are perfect for anyone looking to get a quick, effective workout at home. With no equipment needed, they can easily fit into any busy schedule. For those who want to maximize their results, consider trying out HipTrain’s affordable live 1-on-1 personal training. Our certified trainers can tailor workouts specifically to your fitness goals, and we offer flexible scheduling to accommodate your busy life. Plus, our services are HSA/FSA approved, making it easier to invest in your health.