Best Bodyweight HIIT Workouts for a Quick Home Burn 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get a full-body workout in a short amount of time, especially when you’re limited on equipment. The beauty of bodyweight HIIT workouts is that they can be done anywhere, making them perfect for home workouts. Here are the Best Bodyweight HIIT Workouts for 2025 that will help you burn calories quickly and efficiently.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Calories Burned: ~10-15 per minute
• Difficulty: Intermediate

| Exercise | Reps | Duration | |----------|------|----------| | Burpees | 10 | 20 sec |

2. Jump Squats

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~8-12 per minute
• Difficulty: Beginner to Intermediate

| Exercise | Reps | Duration | |----------|------|----------| | Jump Squats | 15 | 30 sec |

3. Mountain Climbers

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~8-12 per minute
• Difficulty: Intermediate

| Exercise | Reps | Duration | |----------|------|----------| | Mountain Climbers | 20 | 30 sec |

4. Plank Jacks

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Calories Burned: ~8-10 per minute
• Difficulty: Intermediate

| Exercise | Reps | Duration | |----------|------|----------| | Plank Jacks | 12 | 20 sec |

5. High Knees

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~10-15 per minute
• Difficulty: Beginner to Intermediate

| Exercise | Reps | Duration | |----------|------|----------| | High Knees | 30 | 30 sec |

6. Push-up to T-Plank

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~8-12 per minute
• Difficulty: Intermediate

| Exercise | Reps | Duration | |----------|------|----------| | Push-up to T-Plank | 8 | 30 sec |

7. Skaters

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~10-15 per minute
• Difficulty: Intermediate

| Exercise | Reps | Duration | |----------|------|----------| | Skaters | 15 | 30 sec |

8. Russian Twists

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~8-12 per minute
• Difficulty: Beginner to Intermediate

| Exercise | Reps | Duration | |----------|------|----------| | Russian Twists | 20 | 30 sec |

9. Lateral Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~10-12 per minute
• Difficulty: Beginner to Intermediate

| Exercise | Reps | Duration | |----------|------|----------| | Lateral Lunges | 10 each side | 30 sec |

10. Plank to Push-up

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~8-12 per minute
• Difficulty: Intermediate

| Exercise | Reps | Duration | |----------|------|----------| | Plank to Push-up | 8 | 30 sec |

Key Tips for HIIT Success

• Warm-up: Always start with a 5-10 minute warm-up to prepare your body.
• Cool Down: Follow your workout with a cool-down and stretching session.
• Hydrate: Drink plenty of water before and after your workout.
• Listen to Your Body: Modify exercises as needed to match your fitness level.

For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions. Our certified trainers can help you tailor these workouts to fit your specific needs and goals, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses.

These bodyweight HIIT workouts are perfect for busy professionals looking for quick, effective home workouts in 2025. Incorporate them into your routine for maximum results!