Best Bodyweight HIIT Workouts for at Home 2025

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get in shape without needing any equipment. They can easily fit into your busy schedule, making them ideal for anyone looking to achieve their fitness goals from the comfort of their home. Here are the best bodyweight HIIT workouts you can do at home in 2025.

1. Jump Squats

• Description: A powerful lower-body exercise that also gets your heart rate up.
• Reps: 15
• Sets: 4
• Duration: 30 seconds on/30 seconds rest
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty Level: Intermediate

2. Burpees

• Description: A full-body workout that combines a squat, push-up, and jump.
• Reps: 10
• Sets: 5
• Duration: 20 seconds on/40 seconds rest
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Advanced

3. Mountain Climbers

• Description: A great core workout that also boosts your heart rate.
• Reps: 20 (each leg counts as one)
• Sets: 4
• Duration: 30 seconds on/30 seconds rest
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Intermediate

4. High Knees

• Description: A cardio-intensive drill that works your legs and core.
• Reps: 30 (15 each leg counts as one)
• Sets: 4
• Duration: 30 seconds on/30 seconds rest
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty Level: Beginner to Intermediate

5. Push-Up to T-Push-Up

• Description: A combination of standard push-ups and a side plank for upper body and core strength.
• Reps: 8-10
• Sets: 4
• Duration: 30 seconds on/30 seconds rest
• Calories Burned: Approximately 6-10 calories per minute
• Difficulty Level: Advanced

6. Plank Jacks

• Description: A cardio and core workout that enhances stability and strength.
• Reps: 15
• Sets: 4
• Duration: 30 seconds on/30 seconds rest
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Intermediate

7. Skaters

• Description: A lateral movement that improves agility and strengthens the legs.
• Reps: 20 (10 each side counts as one)
• Sets: 4
• Duration: 30 seconds on/30 seconds rest
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty Level: Intermediate to Advanced

8. Reverse Lunges

• Description: A lower-body exercise that targets the glutes and legs while improving balance.
• Reps: 15 (each leg counts as one)
• Sets: 4
• Duration: 30 seconds on/30 seconds rest
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Beginner to Intermediate

Sample HIIT Workout Table

| Exercise | Reps | Sets | Duration (on/rest) | Difficulty Level | |-----------------------|--------|------|----------------------|-------------------------| | Jump Squats | 15 | 4 | 30s on/30s rest | Intermediate | | Burpees | 10 | 5 | 20s on/40s rest | Advanced | | Mountain Climbers | 20 | 4 | 30s on/30s rest | Intermediate | | High Knees | 30 | 4 | 30s on/30s rest | Beginner to Intermediate | | Push-Up to T-Push-Up | 8-10 | 4 | 30s on/30s rest | Advanced | | Plank Jacks | 15 | 4 | 30s on/30s rest | Intermediate | | Skaters | 20 | 4 | 30s on/30s rest | Intermediate to Advanced | | Reverse Lunges | 15 | 4 | 30s on/30s rest | Beginner to Intermediate |

These workouts not only help improve cardiovascular fitness but also build strength and endurance. Plus, with no equipment required, they are perfect for home workouts.

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