Best Bodyweight HIIT Workouts for Home Exercisers 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get an effective workout without needing a gym. Bodyweight HIIT workouts are particularly popular among home exercisers, as they require minimal equipment and can be tailored to fit any fitness level. Here are the best bodyweight HIIT workouts you can do at home in 2025.

1. Jumping Jacks & Push-Up Combo

Duration: 20 seconds each exercise, 10 seconds rest
Sets: 4
Calories Burned: ~200
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps/Duration | Rest | |------------------|---------------|------| | Jumping Jacks | 20 seconds | 10 seconds | | Push-Ups | 20 seconds | 10 seconds |

2. Burpee Blast

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~250
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | Rest | |------------------|---------------|------| | Burpees | 30 seconds | 15 seconds |

3. High Knees & Plank Jacks

Duration: 20 seconds each exercise, 10 seconds rest
Sets: 4
Calories Burned: ~220
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | Rest | |------------------|---------------|------| | High Knees | 20 seconds | 10 seconds | | Plank Jacks | 20 seconds | 10 seconds |

4. Mountain Climbers & Squat Jumps

Duration: 25 seconds each exercise, 10 seconds rest
Sets: 4
Calories Burned: ~230
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | Rest | |------------------|---------------|------| | Mountain Climbers | 25 seconds | 10 seconds | | Squat Jumps | 25 seconds | 10 seconds |

5. Lateral Lunges & Tuck Jumps

Duration: 20 seconds each exercise, 10 seconds rest
Sets: 4
Calories Burned: ~240
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps/Duration | Rest | |------------------|---------------|------| | Lateral Lunges | 20 seconds | 10 seconds | | Tuck Jumps | 20 seconds | 10 seconds |

6. Skater Jumps & Bicycle Crunches

Duration: 30 seconds each exercise, 15 seconds rest
Sets: 4
Calories Burned: ~210
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | Rest | |------------------|---------------|------| | Skater Jumps | 30 seconds | 15 seconds | | Bicycle Crunches | 30 seconds | 15 seconds |

7. Bear Crawls & Side Plank Rotations

Duration: 20 seconds each exercise, 10 seconds rest
Sets: 4
Calories Burned: ~200
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | Rest | |------------------|---------------|------| | Bear Crawls | 20 seconds | 10 seconds | | Side Plank Rotations | 20 seconds | 10 seconds |

8. Wall Sit & Jumping Lunges

Duration: 30 seconds each exercise, 15 seconds rest
Sets: 4
Calories Burned: ~230
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps/Duration | Rest | |------------------|---------------|------| | Wall Sit | 30 seconds | 15 seconds | | Jumping Lunges | 30 seconds | 15 seconds |

9. Inchworms & Flutter Kicks

Duration: 20 seconds each exercise, 10 seconds rest
Sets: 4
Calories Burned: ~210
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps/Duration | Rest | |------------------|---------------|------| | Inchworms | 20 seconds | 10 seconds | | Flutter Kicks | 20 seconds | 10 seconds |

10. Cool Down Stretches

Duration: 5-10 minutes
Sets: 1
Calories Burned: Minimal
Difficulty Level: All Levels
Equipment Needed: None

Incorporate these stretches to help your body recover after your workout.

Why Choose HipTrain for Your HIIT Workouts?

If you're looking to enhance your HIIT workouts, consider HipTrain for affordable personal training. Our live 1-on-1 video sessions allow you to work with certified personal trainers who can tailor workouts specifically for you. Plus, our services are HSA/FSA approved, making fitness accessible for everyone.

Incorporate these HIIT workouts into your routine for an effective and efficient way to get fit at home in 2025!