Best 15 Bodyweight HIIT Workouts for Home 2025

Updated December 2025

If you’re looking to torch calories and build strength without any equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent option. These workouts can be done in the comfort of your home and cater to all fitness levels. Here’s a list of the best 15 bodyweight HIIT workouts for 2025 that you can try today!

1. Jumping Jacks and Push-Ups

• Duration: 30 seconds each
• Sets: 4
• Difficulty: Beginner
• Calories Burned: 150-200
• Description: Start with jumping jacks to get your heart rate up, followed by push-ups to build upper body strength.

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

2. Burpees and Mountain Climbers

• Duration: 30 seconds each
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: 200-300
• Description: Combine burpees for a full-body workout with mountain climbers for core engagement.

| Exercise | Duration | Sets | |-------------------|----------|------| | Burpees | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 |

3. High Knees and Plank Jacks

• Duration: 30 seconds each
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: 250-350
• Description: High knees will elevate your heart rate while plank jacks target your core and shoulders.

| Exercise | Duration | Sets | |-----------------|----------|------| | High Knees | 30 sec | 4 | | Plank Jacks | 30 sec | 4 |

4. Squat Jumps and Bicycle Crunches

• Duration: 30 seconds each
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: 200-300
• Description: This combo focuses on explosive leg power and core stability.

| Exercise | Duration | Sets | |--------------------|----------|------| | Squat Jumps | 30 sec | 4 | | Bicycle Crunches | 30 sec | 4 |

5. Lunges and Side Plank Raises

• Duration: 30 seconds each
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: 150-250
• Description: Alternating lunges strengthen legs while side planks engage your obliques.

| Exercise | Duration | Sets | |------------------------|----------|------| | Alternating Lunges | 30 sec | 4 | | Side Plank Raises | 30 sec | 4 |

6. Tuck Jumps and Russian Twists

• Duration: 30 seconds each
• Sets: 4
• Difficulty: Advanced
• Calories Burned: 300-400
• Description: Tuck jumps are great for explosive power, while Russian twists engage the core.

| Exercise | Duration | Sets | |-------------------|----------|------| | Tuck Jumps | 30 sec | 4 | | Russian Twists | 30 sec | 4 |

7. Skaters and Flutter Kicks

• Duration: 30 seconds each
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: 200-300
• Description: Skaters improve lateral movement, while flutter kicks target your lower abs.

| Exercise | Duration | Sets | |-------------------|----------|------| | Skaters | 30 sec | 4 | | Flutter Kicks | 30 sec | 4 |

8. Bear Crawls and Wall Sit

• Duration: 30 seconds each
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: 150-250
• Description: Bear crawls provide a full-body workout while wall sits build endurance in your legs.

| Exercise | Duration | Sets | |-------------------|----------|------| | Bear Crawls | 30 sec | 4 | | Wall Sit | 30 sec | 4 |

9. Plank to Push-Up and Star Jumps

• Duration: 30 seconds each
• Sets: 4
• Difficulty: Advanced
• Calories Burned: 250-350
• Description: This combo strengthens the upper body and core, while star jumps add a cardio element.

| Exercise | Duration | Sets | |-------------------------|----------|------| | Plank to Push-Up | 30 sec | 4 | | Star Jumps | 30 sec | 4 |

10. Inchworms and Side Lunges

• Duration: 30 seconds each
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: 200-300
• Description: Inchworms warm up the body while side lunges work on leg strength and flexibility.

| Exercise | Duration | Sets | |--------------------|----------|------| | Inchworms | 30 sec | 4 | | Side Lunges | 30 sec | 4 |

Why Choose HipTrain for Your HIIT Workouts?

With HipTrain, you can take your home workouts to the next level with personalized 1-on-1 live video training. Our certified personal trainers provide tailored workouts that fit your schedule and budget. Plus, you can use your HSA/FSA for eligible expenses, making it an affordable choice compared to traditional gyms.

Incorporate these bodyweight HIIT workouts into your routine, and don’t hesitate to reach out to HipTrain for expert guidance and support!