Best Bodyweight HIIT Workouts for Effective Home Fitness 2025

Updated December 2025

If you're looking for an effective way to stay fit at home without any equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic option. These workouts not only elevate your heart rate but also help build strength, endurance, and flexibility. Below, we’ve compiled the best bodyweight HIIT workouts for 2025 that you can do in the comfort of your home.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-----------------|------| | Burpees | 10 | | Rest | 10s |

2. Mountain Climber Madness

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: ~8 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |--------------------|------| | Mountain Climbers | 15 | | Rest | 15s |

3. Squat Jump Supremacy

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~9 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-----------------|------| | Squat Jumps | 12 | | Rest | 10s |

4. Plank to Push-Up Power

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: ~7 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------------|------| | Plank to Push-Up | 8 | | Rest | 15s |

5. High Knees Hustle

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~10 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |-----------------|------| | High Knees | 20 | | Rest | 15s |

6. Lateral Shuffle Sprint

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~8 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |--------------------|------| | Lateral Shuffles | 15 | | Rest | 10s |

7. Tuck Jumps Triumph

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~12 calories per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Reps | |-----------------|------| | Tuck Jumps | 10 | | Rest | 10s |

8. Core Crusher Circuit

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~9 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |----------------------|------| | Plank | 30s | | Side Plank (each side)| 15s | | Rest | 15s |

9. Skater Jumps Challenge

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~11 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-----------------|------| | Skater Jumps | 15 | | Rest | 15s |

10. Spiderman Push-Ups

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~9 calories per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Reps | |----------------------|------| | Spiderman Push-Ups | 8 | | Rest | 15s |

These workouts can be tailored to your fitness level, making them suitable for everyone from beginners to advanced athletes. Plus, they require no equipment, making them perfect for home fitness routines.

To enhance your bodyweight HIIT workouts, consider partnering with a certified trainer who can provide personalized guidance and motivation. HipTrain offers affordable live 1-on-1 video personal training, which is HSA/FSA approved for eligible expenses. With flexible scheduling options, you can easily fit workouts into your busy lifestyle.