Best 15 Bodyweight HIIT Workouts for Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) workouts are a fantastic way to get fit without the need for extensive equipment, making them perfect for home workouts. Bodyweight HIIT workouts are particularly appealing as they can be done anywhere, and they offer an effective way to burn calories and build strength. Here are the best 15 bodyweight HIIT workouts for 2025 that you can easily incorporate into your routine.

1. Burpee Blitz

• Duration: 20 seconds work, 10 seconds rest (8 rounds)
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: ~8-10 per minute

| Set | Exercise | Reps | |-----|----------|------| | 1 | Burpees | 8 | | 2 | Rest | 10s |

2. Mountain Climber Madness

• Duration: 30 seconds work, 15 seconds rest (5 rounds)
• Equipment: None
• Difficulty: Beginner
• Calories Burned: ~5-8 per minute

| Set | Exercise | Reps | |-----|-------------------|------| | 1 | Mountain Climbers | 15 | | 2 | Rest | 15s |

3. Squat Jumps

• Duration: 20 seconds work, 10 seconds rest (6 rounds)
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: ~6-9 per minute

| Set | Exercise | Reps | |-----|--------------|------| | 1 | Squat Jumps | 10 | | 2 | Rest | 10s |

4. Plank Jacks

• Duration: 30 seconds work, 15 seconds rest (4 rounds)
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: ~7-10 per minute

| Set | Exercise | Reps | |-----|------------|------| | 1 | Plank Jacks| 15 | | 2 | Rest | 15s |

5. High Knees

• Duration: 20 seconds work, 10 seconds rest (8 rounds)
• Equipment: None
• Difficulty: Beginner
• Calories Burned: ~8-12 per minute

| Set | Exercise | Reps | |-----|------------|------| | 1 | High Knees | 20 | | 2 | Rest | 10s |

6. Push-Up Variations

• Duration: 30 seconds work, 15 seconds rest (5 rounds)
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: ~6-9 per minute

| Set | Exercise | Reps | |-----|----------|------| | 1 | Standard Push-Ups | 10 | | 2 | Rest | 15s |

7. Lateral Shuffles

• Duration: 30 seconds work, 15 seconds rest (5 rounds)
• Equipment: None
• Difficulty: Beginner
• Calories Burned: ~7-10 per minute

| Set | Exercise | Reps | |-----|-------------------|------| | 1 | Lateral Shuffles | 15 | | 2 | Rest | 15s |

8. Tuck Jumps

• Duration: 20 seconds work, 10 seconds rest (6 rounds)
• Equipment: None
• Difficulty: Advanced
• Calories Burned: ~9-12 per minute

| Set | Exercise | Reps | |-----|------------|------| | 1 | Tuck Jumps | 8 | | 2 | Rest | 10s |

9. Bicycle Crunches

• Duration: 30 seconds work, 15 seconds rest (5 rounds)
• Equipment: None
• Difficulty: Beginner
• Calories Burned: ~5-8 per minute

| Set | Exercise | Reps | |-----|-------------------|------| | 1 | Bicycle Crunches | 15 | | 2 | Rest | 15s |

10. Skater Jumps

• Duration: 20 seconds work, 10 seconds rest (8 rounds)
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: ~8-11 per minute

| Set | Exercise | Reps | |-----|--------------|------| | 1 | Skater Jumps | 10 | | 2 | Rest | 10s |

11. Jumping Jacks

• Duration: 30 seconds work, 15 seconds rest (5 rounds)
• Equipment: None
• Difficulty: Beginner
• Calories Burned: ~5-8 per minute

| Set | Exercise | Reps | |-----|--------------|------| | 1 | Jumping Jacks| 20 | | 2 | Rest | 15s |

12. Wall Sit to Stand

• Duration: 30 seconds work, 15 seconds rest (4 rounds)
• Equipment: None
• Difficulty: Beginner
• Calories Burned: ~5-7 per minute

| Set | Exercise | Reps | |-----|--------------------|------| | 1 | Wall Sit to Stand | 10 | | 2 | Rest | 15s |

13. Plank to Push-Up

• Duration: 20 seconds work, 10 seconds rest (6 rounds)
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: ~6-9 per minute

| Set | Exercise | Reps | |-----|-------------------|------| | 1 | Plank to Push-Up | 8 | | 2 | Rest | 10s |

14. Reverse Lunges

• Duration: 30 seconds work, 15 seconds rest (5 rounds)
• Equipment: None
• Difficulty: Beginner
• Calories Burned: ~5-8 per minute

| Set | Exercise | Reps | |-----|----------------|------| | 1 | Reverse Lunges | 10 | | 2 | Rest | 15s |

15. Side Plank Dips

• Duration: 30 seconds work, 15 seconds rest (4 rounds)
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: ~6-9 per minute

| Set | Exercise | Reps | |-----|-------------------|------| | 1 | Side Plank Dips | 10 | | 2 | Rest | 15s |

These bodyweight HIIT workouts can be performed in the comfort of your home, and they require no equipment, making them accessible for everyone. For those looking for a more personalized approach, consider trying HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can help you create a tailored workout plan that fits your schedule and fitness goals while being HSA/FSA approved for eligible expenses.