Best Bodyweight HIIT Workouts for Effective Home Training

In 2025, home workouts have become increasingly popular, and bodyweight HIIT (High-Intensity Interval Training) is one of the most effective ways to get in shape without the need for expensive gym memberships. These workouts can be done anytime, anywhere, and can help you burn calories, improve endurance, and build strength. Below are the best bodyweight HIIT workouts that you can incorporate into your home training routine.

Updated January 2026

1. Tabata Burpees

Duration: 4 minutes
Sets: 8 rounds (20 seconds work, 10 seconds rest)
Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 per minute

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

2. Plyometric Squats

Duration: 15 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Difficulty Level: Intermediate
Calories Burned: Approximately 8-12 per minute

| Exercise | Reps | Duration | |--------------------|-----------|------------| | Plyometric Squats | 30 sec | 30 sec rest|

3. Mountain Climbers

Duration: 10 minutes
Sets: 4 rounds (40 seconds work, 20 seconds rest)
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8-10 per minute

| Exercise | Reps | Duration | |---------------------|-----------|------------| | Mountain Climbers | 40 sec | 20 sec rest|

4. High Knees

Duration: 12 minutes
Sets: 6 rounds (30 seconds work, 15 seconds rest)
Difficulty Level: Beginner
Calories Burned: Approximately 7-10 per minute

| Exercise | Reps | Duration | |--------------------|-----------|------------| | High Knees | 30 sec | 15 sec rest|

5. Plank Jacks

Duration: 10 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Difficulty Level: Intermediate
Calories Burned: Approximately 8-12 per minute

| Exercise | Reps | Duration | |--------------------|-----------|------------| | Plank Jacks | 30 sec | 30 sec rest|

6. Skaters

Duration: 15 minutes
Sets: 4 rounds (40 seconds work, 20 seconds rest)
Difficulty Level: Intermediate
Calories Burned: Approximately 8-12 per minute

| Exercise | Reps | Duration | |--------------------|-----------|------------| | Skaters | 40 sec | 20 sec rest|

7. Push-Up to T-Plank

Duration: 15 minutes
Sets: 5 rounds (30 seconds work, 30 seconds rest)
Difficulty Level: Intermediate
Calories Burned: Approximately 9-14 per minute

| Exercise | Reps | Duration | |---------------------------|-----------|------------| | Push-Up to T-Plank | 30 sec | 30 sec rest|

8. Lateral Lunges

Duration: 10 minutes
Sets: 4 rounds (30 seconds work, 30 seconds rest)
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 6-10 per minute

| Exercise | Reps | Duration | |--------------------|-----------|------------| | Lateral Lunges | 30 sec | 30 sec rest|

9. Bear Crawl

Duration: 12 minutes
Sets: 5 rounds (40 seconds work, 20 seconds rest)
Difficulty Level: Intermediate
Calories Burned: Approximately 8-12 per minute

| Exercise | Reps | Duration | |--------------------|-----------|------------| | Bear Crawl | 40 sec | 20 sec rest|

10. Russian Twists

Duration: 10 minutes
Sets: 4 rounds (30 seconds work, 30 seconds rest)
Difficulty Level: Beginner
Calories Burned: Approximately 7-10 per minute

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

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to achieve effective training at home without the need for expensive equipment. Additionally, incorporating a structured program with the guidance of a certified personal trainer can maximize your results.

Why Choose HipTrain?
HipTrain offers affordable live 1-on-1 video personal training, making it easy for you to stay motivated and receive tailored workouts that fit your schedule. Plus, our services are HSA/FSA approved for eligible expenses, providing an added layer of convenience.