Best Bodyweight HIIT Workouts for Effective Home Training 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout in a short amount of time, especially when it comes to bodyweight exercises. These workouts can be done anywhere, making them perfect for home training. Here are the best bodyweight HIIT workouts that are effective for fat burning and overall fitness in 2025.

1. Burpee Blitz

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

Instructions:

1. Start in a standing position.
2. Drop into a squat, place your hands on the ground, and kick your feet back into a plank.
3. Perform a push-up, jump your feet back to your hands, and explode into a jump.

2. Mountain Climbers

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~8 calories per minute
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate

Instructions:

1. Start in a plank position.
2. Drive your knees towards your chest, alternating legs quickly.

3. Jump Squats

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~12 calories per minute
• Equipment Needed: None
• Difficulty Level: Intermediate

Instructions:

1. Stand with feet shoulder-width apart.
2. Lower into a squat and explode upwards, landing softly back into the squat.

4. Push-Up Variations

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~9 calories per minute
• Equipment Needed: None
• Difficulty Level: Beginner to Advanced (try clapping push-ups for more challenge)

Instructions:

1. Start in a plank position.
2. Lower your body to the ground and push back up. For a variation, try explosive push-ups.

5. High Knees

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

Instructions:

1. Stand tall and run in place, bringing your knees up to hip level.

6. Plank Jacks

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~10 calories per minute
• Equipment Needed: None
• Difficulty Level: Intermediate

Instructions:

1. Start in a plank position.
2. Jump your feet out wide and back together, maintaining a strong core.

7. Tuck Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~15 calories per minute
• Equipment Needed: None
• Difficulty Level: Advanced

Instructions:

1. Stand with feet shoulder-width apart.
2. Jump as high as you can, bringing your knees to your chest.

8. Lateral Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~8 calories per minute
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate

Instructions:

1. Step out to the side into a lunge, keeping the opposite leg straight.
2. Push back to the starting position and alternate sides.

9. Skaters

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~10 calories per minute
• Equipment Needed: None
• Difficulty Level: Intermediate

Instructions:

1. Jump to the right, landing on your right foot and bringing your left foot behind.
2. Alternate sides in a skating motion.

10. Core Crunches

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~5 calories per minute
• Equipment Needed: None
• Difficulty Level: Beginner

Instructions:

1. Lie on your back with knees bent.
2. Lift your shoulders off the ground towards your knees.

Sample Workout Table

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |---------------------|------------|------|-----------------------|------------------| | Burpee Blitz | 20s on, 10s off | 4 | Intermediate | ~10/min | | Mountain Climbers | 30s on, 15s off | 4 | Beginner to Intermediate | ~8/min | | Jump Squats | 30s on, 15s off | 4 | Intermediate | ~12/min | | Push-Up Variations | 20s on, 10s off | 4 | Beginner to Advanced | ~9/min | | High Knees | 30s on, 15s off | 4 | Beginner | ~10/min | | Plank Jacks | 30s on, 15s off | 4 | Intermediate | ~10/min | | Tuck Jumps | 20s on, 10s off | 4 | Advanced | ~15/min | | Lateral Lunges | 30s on, 15s off | 4 | Beginner to Intermediate | ~8/min | | Skaters | 30s on, 15s off | 4 | Intermediate | ~10/min | | Core Crunches | 20s on, 10s off | 4 | Beginner | ~5/min |

These bodyweight HIIT workouts are designed to maximize your fat burning and fitness gains from the comfort of your home. With HipTrain, you can receive personalized coaching to ensure you’re performing these exercises correctly, all while enjoying affordable pricing compared to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses!