Best Bodyweight HIIT Workouts for Home [2025 Guide]

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way to maximize your workouts without the need for any equipment, making it perfect for home fitness enthusiasts. Here’s a curated list of the best bodyweight HIIT workouts you can do at home in 2025. These workouts are designed to boost your heart rate, burn calories, and build strength—all from the comfort of your living room!

1. Burpee Blitz

Duration: 20 seconds on, 10 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~10 calories per minute

| Exercise | Reps | |----------|------| | Burpees | 8-10 |

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 (optional).
4. Jump your feet back to your hands and explode into a jump.

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2. Mountain Climber Madness

Duration: 30 seconds on, 15 seconds off
Sets: 5
Difficulty Level: Beginner
Calories Burned: ~8 calories per minute

| Exercise | Reps | |----------|------| | Mountain Climbers | 15-20 per side |

Instructions:

1. Begin in a plank position.
2. Drive one knee toward your chest, then switch legs rapidly.

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3. Jump Squat Circuit

Duration: 25 seconds on, 10 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~12 calories per minute

| Exercise | Reps | |----------|------| | Jump Squats | 10-12 |

Instructions:

1. Start in a squat position.
2. Jump explosively, landing softly back into the squat.

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4. Plank Jacks

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~9 calories per minute

| Exercise | Reps | |----------|------| | Plank Jacks | 15-20 |

Instructions:

1. Start in a plank position.
2. Jump your feet apart and back together, similar to a jumping jack.

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5. Skater Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 5
Difficulty Level: Intermediate
Calories Burned: ~10 calories per minute

| Exercise | Reps | |----------|------| | Skater Jumps | 10-12 per side |

Instructions:

1. Stand on one foot, jumping laterally to the other side, landing softly.

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6. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Beginner
Calories Burned: ~8 calories per minute

| Exercise | Reps | |----------|------| | High Knees | 20-30 |

Instructions:

1. Stand tall and run in place, bringing your knees up toward your chest.

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7. Lateral Lunges

Duration: 20 seconds on, 10 seconds off
Sets: 4
Difficulty Level: Beginner
Calories Burned: ~7 calories per minute

| Exercise | Reps | |----------|------| | Lateral Lunges | 10-12 per side |

Instructions:

1. Step to the side into a lunge, keeping your other leg straight.

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8. Tuck Jumps

Duration: 25 seconds on, 10 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~12 calories per minute

| Exercise | Reps | |----------|------| | Tuck Jumps | 8-10 |

Instructions:

1. Jump up, bringing your knees toward your chest.

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9. Push-Up to Pike

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~10 calories per minute

| Exercise | Reps | |----------|------| | Push-Up to Pike | 8-10 |

Instructions:

1. Start in a push-up position, perform a push-up, then push your hips up into a pike position.

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10. Core Crunches

Duration: 30 seconds on, 15 seconds off
Sets: 5
Difficulty Level: Beginner
Calories Burned: ~5 calories per minute

| Exercise | Reps | |----------|------| | Core Crunches | 15-20 |

Instructions:

1. Lie on your back, knees bent, and lift your shoulders off the ground towards your knees.

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Why Choose HipTrain for Your HIIT Workouts?

While these bodyweight HIIT workouts are fantastic for home training, having a certified personal trainer can elevate your results. HipTrain offers affordable live 1-on-1 video personal training, making it easy to fit your workouts into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses, ensuring you get the best value for your investment in health.

With these workouts and the support of HipTrain, you'll be well on your way to achieving your fitness goals in 2025!