Best Bodyweight HIIT Workouts for Burnout-Free Home Training 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit without the need for a gym. Bodyweight HIIT workouts allow you to build strength and improve cardiovascular fitness right from the comfort of your home. Here are the Best Bodyweight HIIT Workouts for Burnout-Free Home Training in 2025 that are not only effective but also easy to integrate into your busy schedule.

1. Jumping Jacks and Push-Ups

Duration: 20 seconds each
Sets: 4
Rest: 10 seconds between exercises
Calories Burned: ~8-10 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps/Duration | |-------------------|---------------| | Jumping Jacks | 20 seconds | | Push-Ups | 20 seconds |

2. Burpees and Mountain Climbers

Duration: 30 seconds each
Sets: 3
Rest: 15 seconds between exercises
Calories Burned: ~12-15 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | |---------------------|---------------| | Burpees | 30 seconds | | Mountain Climbers | 30 seconds |

3. Squat Jumps and Plank Jacks

Duration: 25 seconds each
Sets: 4
Rest: 10 seconds between exercises
Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | |----------------------|---------------| | Squat Jumps | 25 seconds | | Plank Jacks | 25 seconds |

4. High Knees and Lunges

Duration: 20 seconds each
Sets: 4
Rest: 10 seconds between exercises
Calories Burned: ~8-10 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps/Duration | |----------------------|---------------| | High Knees | 20 seconds | | Lunges | 20 seconds |

5. Tuck Jumps and Side Lunges

Duration: 30 seconds each
Sets: 3
Rest: 15 seconds between exercises
Calories Burned: ~12-14 per minute
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps/Duration | |----------------------|---------------| | Tuck Jumps | 30 seconds | | Side Lunges | 30 seconds |

6. Plank to Push-Up and Skaters

Duration: 25 seconds each
Sets: 4
Rest: 10 seconds between exercises
Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | |----------------------|---------------| | Plank to Push-Up | 25 seconds | | Skaters | 25 seconds |

7. Bear Crawls and Reverse Crunches

Duration: 20 seconds each
Sets: 3
Rest: 15 seconds between exercises
Calories Burned: ~8-10 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | |----------------------|---------------| | Bear Crawls | 20 seconds | | Reverse Crunches | 20 seconds |

8. Wall Sit and Flutter Kicks

Duration: 30 seconds each
Sets: 3
Rest: 15 seconds between exercises
Calories Burned: ~7-9 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps/Duration | |----------------------|---------------| | Wall Sit | 30 seconds | | Flutter Kicks | 30 seconds |

9. Inchworms and Bicycle Crunches

Duration: 25 seconds each
Sets: 4
Rest: 10 seconds between exercises
Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | |----------------------|---------------| | Inchworms | 25 seconds | | Bicycle Crunches | 25 seconds |

10. Star Jumps and Russian Twists

Duration: 30 seconds each
Sets: 3
Rest: 15 seconds between exercises
Calories Burned: ~12-14 per minute
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps/Duration | |----------------------|---------------| | Star Jumps | 30 seconds | | Russian Twists | 30 seconds |

Conclusion

These bodyweight HIIT workouts can help you stay fit and energized without the risk of burnout. For those looking to elevate their training, consider HipTrain, which offers affordable live 1-on-1 personal training sessions tailored to your needs. Our certified trainers can help you maximize your workouts and keep you accountable, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.