Best Bodyweight Exercises for At-Home HIIT 2025

As we step into 2025, the trend of high-intensity interval training (HIIT) continues to dominate the fitness landscape, especially for those looking to work out at home with no equipment. Bodyweight exercises are perfect for creating an effective HIIT routine that can be done in your living room, backyard, or any space where you have a little room to move. Here’s a list of the best bodyweight exercises for your at-home HIIT workouts this year.

1. Burpees

Difficulty Level: Intermediate
Calories Burned: Approx. 10 calories/minute
Equipment Needed: None

Workout Table: | Set | Reps | Duration | |-----|------|----------| | 1 | 10 | 30 sec | | 2 | 10 | 30 sec | | 3 | 10 | 30 sec |

How to Perform: Start in a standing position, then squat down and place your hands on the ground. Jump your feet back into a plank position, perform a push-up, jump your feet back towards your hands, and explosively jump up.

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2. Jump Squats

Difficulty Level: Intermediate
Calories Burned: Approx. 8 calories/minute
Equipment Needed: None

Workout Table: | Set | Reps | Duration | |-----|------|----------| | 1 | 12 | 30 sec | | 2 | 12 | 30 sec | | 3 | 12 | 30 sec |

How to Perform: Stand with feet shoulder-width apart, lower into a squat, then jump explosively. Land softly back into the squat position.

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3. Mountain Climbers

Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 8 calories/minute
Equipment Needed: None

Workout Table: | Set | Reps | Duration | |-----|------|----------| | 1 | 20 | 30 sec | | 2 | 20 | 30 sec | | 3 | 20 | 30 sec |

How to Perform: Start in a plank position and alternate bringing your knees towards your chest quickly.

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4. Push-Ups

Difficulty Level: Beginner to Advanced
Calories Burned: Approx. 7 calories/minute
Equipment Needed: None

Workout Table: | Set | Reps | Duration | |-----|------|----------| | 1 | 10 | 30 sec | | 2 | 10 | 30 sec | | 3 | 10 | 30 sec |

How to Perform: From a plank position, lower your body until your chest nearly touches the floor, then push back up.

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5. Plank Jacks

Difficulty Level: Intermediate
Calories Burned: Approx. 9 calories/minute
Equipment Needed: None

Workout Table: | Set | Reps | Duration | |-----|------|----------| | 1 | 15 | 30 sec | | 2 | 15 | 30 sec | | 3 | 15 | 30 sec |

How to Perform: Start in a plank position and jump your feet out and in like a jumping jack while maintaining the plank.

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6. High Knees

Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 10 calories/minute
Equipment Needed: None

Workout Table: | Set | Reps | Duration | |-----|------|----------| | 1 | 30 | 30 sec | | 2 | 30 | 30 sec | | 3 | 30 | 30 sec |

How to Perform: Run in place while lifting your knees as high as possible.

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7. Tricep Dips (using a sturdy chair or low table)

Difficulty Level: Beginner
Calories Burned: Approx. 6 calories/minute
Equipment Needed: Chair or low table

Workout Table: | Set | Reps | Duration | |-----|------|----------| | 1 | 10 | 30 sec | | 2 | 10 | 30 sec | | 3 | 10 | 30 sec |

How to Perform: Sit on the edge of a chair, place your hands next to your hips, and lower your body until your elbows are at a 90-degree angle.

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8. Lateral Lunges

Difficulty Level: Intermediate
Calories Burned: Approx. 8 calories/minute
Equipment Needed: None

Workout Table: | Set | Reps | Duration | |-----|------|----------| | 1 | 10 (each side) | 30 sec | | 2 | 10 (each side) | 30 sec | | 3 | 10 (each side) | 30 sec |

How to Perform: Step to the side with one leg while bending that knee and keeping the other leg straight.

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9. Skaters

Difficulty Level: Intermediate
Calories Burned: Approx. 9 calories/minute
Equipment Needed: None

Workout Table: | Set | Reps | Duration | |-----|------|----------| | 1 | 16 | 30 sec | | 2 | 16 | 30 sec | | 3 | 16 | 30 sec |

How to Perform: Jump sideways from one foot to the other, mimicking a skating motion.

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10. Plank to Push-Up

Difficulty Level: Advanced
Calories Burned: Approx. 10 calories/minute
Equipment Needed: None

Workout Table: | Set | Reps | Duration | |-----|------|----------| | 1 | 8 | 30 sec | | 2 | 8 | 30 sec | | 3 | 8 | 30 sec |

How to Perform: Start in a plank position, drop to your forearms, then push back up to your hands, alternating the leading arm.

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Incorporating these bodyweight exercises into your HIIT routine can lead to impressive results without the need for any equipment. Not only are they efficient, but they can also be adapted to fit any fitness level.

For those looking for a more structured approach, HipTrain offers affordable live 1-on-1 video personal training that can help you create a personalized HIIT program tailored to your goals. Plus, our sessions are HSA/FSA approved, making it easier for you to invest in your health.

Updated January 2026