Best Bodyweight HIIT Exercises for Home Training 2025

Updated December 2025

High-Intensity Interval Training (HIIT) has become a favorite for those looking to maximize their workouts in minimal time, especially when training at home. Bodyweight HIIT exercises are perfect for anyone, regardless of fitness level, as they require no equipment and can be modified to fit your needs. Here are the best bodyweight HIIT exercises you can incorporate into your home training routine in 2025.

1. Burpees

Calories Burned: ~10 per minute
Difficulty Level: Intermediate
Equipment Needed: None
Workout Structure: 3 sets of 10-15 reps

How to Perform:

1. Start standing, drop into a squat position.
2. Kick your feet back into a plank position.
3. Perform a push-up (optional).
4. Jump your feet back to your hands and explode into a jump.

2. Jump Squats

Calories Burned: ~8 per minute
Difficulty Level: Intermediate
Equipment Needed: None
Workout Structure: 4 sets of 12-15 reps

How to Perform:

1. Stand with feet shoulder-width apart.
2. Lower into a squat, then jump explosively.
3. Land softly and lower back into the squat.

3. Mountain Climbers

Calories Burned: ~9 per minute
Difficulty Level: Beginner to Intermediate
Equipment Needed: None
Workout Structure: 4 sets of 30 seconds

How to Perform:

1. Start in a plank position.
2. Drive your knees towards your chest one at a time.
3. Keep your core tight and back flat.

4. High Knees

Calories Burned: ~8 per minute
Difficulty Level: Beginner
Equipment Needed: None
Workout Structure: 4 sets of 30 seconds

How to Perform:

1. Stand tall and run in place.
2. Drive your knees up to hip level with each step.
3. Pump your arms to increase intensity.

5. Plank Jacks

Calories Burned: ~9 per minute
Difficulty Level: Intermediate
Equipment Needed: None
Workout Structure: 4 sets of 15-20 reps

How to Perform:

1. Start in a plank position.
2. Jump your feet out wide, then back together.
3. Maintain a strong plank position throughout.

6. Skaters

Calories Burned: ~7 per minute
Difficulty Level: Intermediate
Equipment Needed: None
Workout Structure: 4 sets of 20 reps (10 each side)

How to Perform:

1. Stand on one leg and leap sideways to the opposite side.
2. Land on the opposite foot and repeat.
3. Keep your core engaged for balance.

7. Lateral Lunges

Calories Burned: ~6 per minute
Difficulty Level: Beginner
Equipment Needed: None
Workout Structure: 4 sets of 10 reps (5 each side)

How to Perform:

1. Step out to the side into a lunge.
2. Push back to the starting position.
3. Alternate sides.

8. Tuck Jumps

Calories Burned: ~10 per minute
Difficulty Level: Advanced
Equipment Needed: None
Workout Structure: 3 sets of 8-10 reps

How to Perform:

1. Stand with feet shoulder-width apart.
2. Jump straight up, bringing your knees to your chest.
3. Land softly and repeat.

9. Plank to Push-Up

Calories Burned: ~9 per minute
Difficulty Level: Intermediate
Equipment Needed: None
Workout Structure: 3 sets of 10 reps

How to Perform:

1. Start in a forearm plank position.
2. Push up onto your hands, one arm at a time.
3. Lower back down and repeat.

10. Bicycle Crunches

Calories Burned: ~7 per minute
Difficulty Level: Beginner
Equipment Needed: None
Workout Structure: 4 sets of 15-20 reps

How to Perform:

1. Lie on your back with hands behind your head.
2. Bring your knees to your chest and rotate your torso to touch your elbow to the opposite knee.
3. Alternate sides.

Sample HIIT Workout Table

| Exercise | Sets | Reps/Duration | |---------------------|------|------------------| | Burpees | 3 | 10-15 reps | | Jump Squats | 4 | 12-15 reps | | Mountain Climbers | 4 | 30 seconds | | High Knees | 4 | 30 seconds | | Plank Jacks | 4 | 15-20 reps | | Skaters | 4 | 20 reps (10 each side) | | Lateral Lunges | 4 | 10 reps (5 each side) | | Tuck Jumps | 3 | 8-10 reps | | Plank to Push-Up | 3 | 10 reps | | Bicycle Crunches | 4 | 15-20 reps |

Incorporating these bodyweight HIIT exercises into your home training routine can help you achieve your fitness goals while saving time and money. For those looking for personalized guidance, HipTrain offers live 1-on-1 video personal training sessions with certified trainers at an affordable price. Plus, our services are HSA/FSA approved, making it even easier to invest in your health.