Best Bodyweight HIIT Workouts for Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to boost your fitness level without the need for expensive gym memberships or equipment. Bodyweight HIIT workouts are particularly useful for home fitness, as they can be performed anywhere and are effective for burning calories and building strength. Below, we’ve compiled a list of the best bodyweight HIIT workouts you can do at home in 2025.

1. Jumping Jacks and Push-Ups

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |----------------------|------|----------------|------------------|----------------------------| | Jumping Jacks | 4 | 30 seconds | Beginner | 8-10 | | Push-Ups | 4 | 10-15 | Intermediate | 10-12 |

Tip: Alternate between jumping jacks and push-ups for a quick cardio boost and upper body strength.

2. Burpees and High Knees

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |----------------------|------|----------------|------------------|----------------------------| | Burpees | 4 | 10-12 | Advanced | 12-15 | | High Knees | 4 | 30 seconds | Intermediate | 8-10 |

Tip: Maintain a steady pace during high knees to keep your heart rate up.

3. Mountain Climbers and Squat Jumps

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |----------------------|------|----------------|------------------|----------------------------| | Mountain Climbers | 4 | 30 seconds | Intermediate | 10-12 | | Squat Jumps | 4 | 10-15 | Advanced | 12-15 |

Tip: Focus on form during squat jumps to prevent injury and maximize effectiveness.

4. Plank Jacks and Lunges

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |----------------------|------|----------------|------------------|----------------------------| | Plank Jacks | 4 | 30 seconds | Intermediate | 8-10 | | Lunges | 4 | 10-12 (each leg)| Beginner | 10-12 |

Tip: Keep your core engaged during plank jacks to enhance stability.

5. Skaters and Tricep Dips

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |----------------------|------|----------------|------------------|----------------------------| | Skaters | 4 | 30 seconds | Intermediate | 10-12 | | Tricep Dips | 4 | 10-15 | Beginner | 8-10 |

Tip: Use a sturdy chair or low table for tricep dips to ensure safety.

6. Side Lunges and Flutter Kicks

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |----------------------|------|----------------|------------------|----------------------------| | Side Lunges | 4 | 10-12 (each side)| Intermediate | 10-12 | | Flutter Kicks | 4 | 30 seconds | Beginner | 8-10 |

Tip: Control your movements during flutter kicks for better core engagement.

7. Tuck Jumps and Bicycle Crunches

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |----------------------|------|----------------|------------------|----------------------------| | Tuck Jumps | 4 | 8-10 | Advanced | 12-15 | | Bicycle Crunches | 4 | 30 seconds | Intermediate | 10-12 |

Tip: Keep your back flat while performing bicycle crunches for maximum effectiveness.

8. Bear Crawls and Wall Sit

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |----------------------|------|----------------|------------------|----------------------------| | Bear Crawls | 4 | 30 seconds | Intermediate | 10-12 | | Wall Sit | 4 | 30 seconds | Beginner | 8-10 |

Tip: Hold the wall sit position to build lower body strength and endurance.

9. Star Jumps and Plank to Push-Up

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |----------------------|------|----------------|------------------|----------------------------| | Star Jumps | 4 | 10-12 | Advanced | 12-15 | | Plank to Push-Up | 4 | 10-12 | Intermediate | 10-12 |

Tip: Focus on explosive movement during star jumps for better results.

10. Cool Down Stretch

| Exercise | Sets | Duration | Difficulty Level | Calories Burned (approx.) | |----------------------|------|----------------|------------------|----------------------------| | Stretch Routine | 1 | 5-10 minutes | All Levels | 5-10 |

Tip: Always include a cooldown to help your muscles recover and reduce soreness.

---

Why Choose HipTrain?

HipTrain offers affordable personal training solutions that include live 1-on-1 video sessions with certified trainers. This flexibility allows you to fit workouts into your busy schedule while receiving personalized attention. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

By incorporating these bodyweight HIIT workouts into your routine, you can achieve your fitness goals from the comfort of your home. Get started today!