Best Bodyweight HIIT Home Workouts for Efficiency 2025

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for those looking to maximize their efficiency while training at home. These workouts require no special equipment, making them accessible for everyone, no matter their fitness level. Here are the Best Bodyweight HIIT Home Workouts for Efficiency in 2025.

1. Jump Squats

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

Demonstration:

1. Stand with feet shoulder-width apart.
2. Lower into a squat and jump explosively.
3. Land softly and go directly into the next squat.

2. Burpees

• Duration: 30 seconds on, 30 seconds rest
• Sets: 5
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Demonstration:

1. Start in a standing position.
2. Drop into a squat, kick your feet back to a plank, perform a push-up, return to squat, and jump up.

3. High Knees

• Duration: 45 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-10 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

Demonstration:

1. Stand tall and run in place, bringing your knees up to hip level.

4. Mountain Climbers

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Demonstration:

1. Start in a plank position.
2. Drive one knee towards your chest, alternate with the other knee quickly.

5. Plank Jacks

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: Approximately 6-10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Demonstration:

1. Start in a plank position.
2. Jump your feet out wide and back together, keeping your core tight.

6. Tuck Jumps

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

Demonstration:

1. Stand with feet shoulder-width apart.
2. Jump up, bringing your knees towards your chest.

7. Skaters

• Duration: 45 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Demonstration:

1. Jump to the right, landing on your right foot, and bring your left foot behind.
2. Alternate sides in a skating motion.

8. Lateral Lunges

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: Approximately 6-10 per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

Demonstration:

1. Stand with feet together, step out to the side, bending the knee while keeping the other leg straight.

9. Push-Up to Side Plank

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Demonstration:

1. Perform a push-up, then rotate into a side plank, raising one arm towards the ceiling.

10. Reverse Lunges with Knee Drive

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Demonstration:

1. Step back into a lunge and drive the knee up towards your chest as you return to standing.

Summary Table

| Workout | Duration | Sets | Difficulty Level | Calories Burned | |------------------------------|---------------|------|------------------|------------------| | Jump Squats | 30 sec on | 4 | Beginner | 8-12 | | Burpees | 30 sec on | 5 | Intermediate | 10-15 | | High Knees | 45 sec on | 4 | Beginner | 8-10 | | Mountain Climbers | 30 sec on | 4 | Intermediate | 8-12 | | Plank Jacks | 30 sec on | 4 | Intermediate | 6-10 | | Tuck Jumps | 30 sec on | 4 | Advanced | 10-15 | | Skaters | 45 sec on | 4 | Intermediate | 8-12 | | Lateral Lunges | 30 sec on | 4 | Beginner | 6-10 | | Push-Up to Side Plank | 30 sec on | 4 | Intermediate | 8-12 | | Reverse Lunges with Knee Drive| 30 sec on | 4 | Intermediate | 8-12 |

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