Best Bodyweight HIIT Workouts for Fast Results at Home 2025

Updated January 2026

Are you looking to torch calories and build strength without any equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for achieving fast results from the comfort of your home. In this article, we’ll explore the best bodyweight HIIT workouts for 2025 that will help you reach your fitness goals quickly.

1. Tabata Squats

• Duration: 4 minutes
• Sets: 8 rounds (20 seconds work, 10 seconds rest)
• Calories Burned: Approx. 40-50
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | |----------|------| | Squats | 20 |

Tip: Focus on maintaining form over speed.

2. Burpee Blitz

• Duration: 10 minutes
• Sets: 5 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approx. 60-80
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |----------|------| | Burpees | 10 |

Tip: Add a push-up for an extra challenge.

3. Mountain Climbers Madness

• Duration: 5 minutes
• Sets: 5 rounds (40 seconds work, 20 seconds rest)
• Calories Burned: Approx. 50-70
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |----------|------| | Mountain Climbers | 30 |

Tip: Keep your core engaged to maximize effectiveness.

4. Lunge to Jump Squat

• Duration: 8 minutes
• Sets: 4 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approx. 50-60
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |----------|------| | Lunges | 10 per leg | | Jump Squats | 10 |

Tip: Land softly to protect your joints.

5. Push-Up Power

• Duration: 6 minutes
• Sets: 3 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approx. 30-50
• Difficulty Level: Beginner to Advanced
• Equipment Needed: None

| Exercise | Reps | |----------|------| | Push-Ups | 15 |

Tip: Modify by doing knee push-ups if needed.

6. Plank Jacks

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

| Exercise | Reps | |----------|------| | Plank Jacks | 15 |

Tip: Keep your body in a straight line during the exercise.

7. High Knees

• Duration: 8 minutes
• Sets: 4 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approx. 50-70
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | |----------|------| | High Knees | 30 |

Tip: Pump your arms to increase intensity.

8. Tuck Jumps

• Duration: 5 minutes
• Sets: 5 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approx. 60-80
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |----------|------| | Tuck Jumps | 10 |

Tip: Focus on height and landing softly.

9. Bear Crawls

• Duration: 4 minutes
• Sets: 4 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approx. 30-50
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |----------|------| | Bear Crawls | 10 steps forward and back |

Tip: Keep your knees low to the ground for maximum engagement.

10. Core Crusher: Bicycle Crunches

• Duration: 6 minutes
• Sets: 3 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: Approx. 30-40
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | |----------|------| | Bicycle Crunches | 20 |

Tip: Slow down to focus on form for better results.

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can provide you with fast results while keeping your workouts engaging and effective. For personalized guidance and to enhance your training, consider HipTrain, where you can access affordable live 1-on-1 video personal training with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses!