Best Bodyweight HIIT Workouts for Efficient Home Training 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most efficient methods for burning calories and improving cardiovascular fitness, especially when you’re working out at home. Bodyweight HIIT workouts require no equipment and can be adapted to suit any fitness level. Here are the best bodyweight HIIT workouts for 2025 that will help you maximize your training time at home.

1. Tabata Burpees

• Duration: 4 minutes
• Sets: 8 rounds (20 seconds work, 10 seconds rest)
• Calories Burned: Approximately 50-70
• Difficulty Level: Intermediate
• Equipment Needed: None

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

2. Plyometric Squat Jumps

• Duration: 12 minutes
• Sets: 3 rounds (40 seconds work, 20 seconds rest)
• Calories Burned: Approximately 60-90
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Plyometric Squats | 40 sec | 3 |

3. Mountain Climbers

• Duration: 10 minutes
• Sets: 5 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approximately 40-60
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Sets | |--------------------|----------|------| | Mountain Climbers | 30 sec | 5 |

4. High Knees

• Duration: 10 minutes
• Sets: 5 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approximately 30-50
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------|----------|------| | High Knees | 30 sec | 5 |

5. Push-Up to T-Pose

• Duration: 12 minutes
• Sets: 3 rounds (40 seconds work, 20 seconds rest)
• Calories Burned: Approximately 50-70
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |------------------------|----------|------| | Push-Up to T-Pose | 40 sec | 3 |

6. Lateral Lunges

• Duration: 10 minutes
• Sets: 4 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approximately 40-60
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Sets | |------------------|----------|------| | Lateral Lunges | 30 sec | 4 |

7. Plank Jacks

• Duration: 10 minutes
• Sets: 5 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approximately 40-60
• Difficulty Level: Intermediate
• Equipment Needed: None

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

8. Skater Jumps

• Duration: 12 minutes
• Sets: 3 rounds (40 seconds work, 20 seconds rest)
• Calories Burned: Approximately 50-80
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |------------------|----------|------| | Skater Jumps | 40 sec | 3 |

9. Bear Crawls

• Duration: 10 minutes
• Sets: 4 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approximately 40-60
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |---------------|----------|------| | Bear Crawls | 30 sec | 4 |

10. Jumping Jacks

• Duration: 10 minutes
• Sets: 5 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approximately 30-50
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Sets | |----------------|----------|------| | Jumping Jacks | 30 sec | 5 |

These bodyweight HIIT workouts are not only efficient but also allow you to train effectively within the comfort of your home, without the need for any equipment. Whether you're a beginner or looking for a challenge, these workouts can be adapted to fit your fitness level.

Why Choose HipTrain?

For those looking to elevate their home workouts, consider HipTrain's affordable 1-on-1 live personal training. With certified trainers guiding you through personalized routines, you can maximize your efficiency and results. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a budget-friendly option for busy professionals.