Best Bodyweight HIIT Workouts for Efficient Home Training 2025

Updated January 2026

High-Intensity Interval Training (HIIT) has become a popular choice for those looking to maximize their workouts in a short amount of time. Bodyweight HIIT workouts are especially efficient, allowing you to train anywhere without the need for equipment. Here are the Best Bodyweight HIIT Workouts for Efficient Home Training in 2025 that you can easily incorporate into your routine!

1. Tabata Burpees

• Duration: 4 minutes (20 seconds on, 10 seconds off)
• Sets: 8 rounds
• Calories Burned: Approximately 10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |--------------|----------|------| | Burpees | 20 secs | 8 |

2. Plyometric Squat Jumps

• Duration: 30 seconds on, 30 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 8 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |-----------------------|----------|------| | Plyometric Squat Jumps| 30 secs | 5 |

3. Mountain Climbers

• Duration: 30 seconds on, 15 seconds off
• Sets: 6 rounds
• Calories Burned: Approximately 7 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Sets | |-----------------|----------|------| | Mountain Climbers| 30 secs | 6 |

4. High Knees

• Duration: 40 seconds on, 20 seconds off
• Sets: 4 rounds
• Calories Burned: Approximately 12 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------|----------|------| | High Knees | 40 secs | 4 |

5. Push-Up to T-Plank

• Duration: 30 seconds on, 30 seconds off
• Sets: 5 rounds
• Calories Burned: Approximately 6 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |-----------------------|----------|------| | Push-Up to T-Plank | 30 secs | 5 |

6. Lateral Lunges

• Duration: 30 seconds on, 30 seconds off
• Sets: 5 rounds
• Calories Burned: Approximately 7 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Sets | |-----------------|----------|------| | Lateral Lunges | 30 secs | 5 |

7. Plank Jacks

• Duration: 30 seconds on, 30 seconds off
• Sets: 5 rounds
• Calories Burned: Approximately 8 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |----------------|----------|------| | Plank Jacks | 30 secs | 5 |

8. Skaters

• Duration: 30 seconds on, 15 seconds off
• Sets: 6 rounds
• Calories Burned: Approximately 9 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |-----------|----------|------| | Skaters | 30 secs | 6 |

9. Tuck Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 8 rounds
• Calories Burned: Approximately 10 calories per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Duration | Sets | |--------------|----------|------| | Tuck Jumps | 20 secs | 8 |

10. Burpee Broad Jumps

• Duration: 30 seconds on, 30 seconds off
• Sets: 5 rounds
• Calories Burned: Approximately 12 calories per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------------|----------|------| | Burpee Broad Jumps | 30 secs | 5 |

These workouts provide a fantastic way to get your heart rate up and build strength without needing any equipment. Plus, with the flexibility of bodyweight exercises, you can fit them into your busy schedule.

If you're looking for personalized guidance, consider trying HipTrain. With affordable live 1-on-1 video training, you can receive tailored workouts and support from certified personal trainers right from your home. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a budget-friendly option for anyone serious about getting fit.