Best Bodyweight HIIT Workouts for Home Fitness 2025

Are you looking to elevate your home fitness routine without the need for expensive equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for burning calories and building strength right in your living room. Here are the best bodyweight HIIT workouts for home fitness in 2025, updated January 2026.

1. Jumping Jacks & Push-Ups

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~300 calories per 30 minutes

| Exercise | Duration | Sets | |-------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Rest | 30 sec | - |

How to Perform:

• Start with jumping jacks to elevate your heart rate.
• Transition to push-ups for upper body strength.

2. Burpees & High Knees

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~350 calories per 30 minutes

| Exercise | Duration | Sets | |-------------------|----------|------| | Burpees | 30 sec | 4 | | High Knees | 30 sec | 4 | | Rest | 30 sec | - |

How to Perform:

• Perform a burpee by squatting, jumping back, doing a push-up, and jumping forward.
• Follow with high knees to keep your heart rate up.

3. Mountain Climbers & Plank Jacks

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~400 calories per 30 minutes

| Exercise | Duration | Sets | |-------------------|----------|------| | Mountain Climbers | 30 sec | 5 | | Plank Jacks | 30 sec | 5 | | Rest | 30 sec | - |

How to Perform:

• Start in a plank position, bringing knees to your chest for mountain climbers.
• Transition to plank jacks by jumping your feet out and in while maintaining the plank.

4. Bodyweight Squats & Lunges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~250 calories per 30 minutes

| Exercise | Duration | Sets | |-------------------|----------|------| | Bodyweight Squats | 30 sec | 3 | | Lunges | 30 sec | 3 | | Rest | 30 sec | - |

How to Perform:

• Perform squats by lowering your hips back as if sitting in a chair.
• Follow with alternating lunges to target your legs.

5. Tuck Jumps & Skaters

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~350 calories per 30 minutes

| Exercise | Duration | Sets | |-------------------|----------|------| | Tuck Jumps | 30 sec | 4 | | Skaters | 30 sec | 4 | | Rest | 30 sec | - |

How to Perform:

• Execute tuck jumps by jumping high and bringing your knees to your chest.
• Follow with skaters by jumping side to side while landing on one foot.

6. Bear Crawls & Side Lunges

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~400 calories per 30 minutes

| Exercise | Duration | Sets | |-------------------|----------|------| | Bear Crawls | 30 sec | 5 | | Side Lunges | 30 sec | 5 | | Rest | 30 sec | - |

How to Perform:

• Move in a bear crawl position, alternating hands and feet.
• Follow with side lunges to work on your lateral movement.

7. Plank to Push-Up & Russian Twists

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~300 calories per 30 minutes

| Exercise | Duration | Sets | |-------------------|----------|------| | Plank to Push-Up | 30 sec | 4 | | Russian Twists | 30 sec | 4 | | Rest | 30 sec | - |

How to Perform:

• Transition from a plank position to a push-up and back.
• For Russian twists, sit on the ground and rotate your torso side to side.

8. Star Jumps & In-and-Outs

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~450 calories per 30 minutes

| Exercise | Duration | Sets | |-------------------|----------|------| | Star Jumps | 30 sec | 5 | | In-and-Outs | 30 sec | 5 | | Rest | 30 sec | - |

How to Perform:

• Perform star jumps by jumping out wide and landing softly.
• For in-and-outs, sit on the ground and extend your legs out and in while balancing.

9. Wall Sit & Bicycle Crunches

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~200 calories per 30 minutes

| Exercise | Duration | Sets | |-------------------|----------|------| | Wall Sit | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Rest | 30 sec | - |

How to Perform:

• Hold a wall sit by pressing your back against the wall and lowering into a seated position.
• Transition to bicycle crunches to target your core.

10. Cool Down Stretch

Equipment Needed: None
Difficulty Level: All Levels
Duration: 5-10 minutes

How to Perform:

• After your HIIT session, take 5-10 minutes to stretch major muscle groups to aid recovery.

Incorporating these bodyweight HIIT workouts into your routine can help you stay fit and energized without the need for equipment. For those looking for guidance, HipTrain offers affordable live 1-on-1 personal training sessions, making it easy to get expert advice tailored to your fitness goals. Plus, HipTrain is HSA/FSA approved for eligible expenses, which makes it even more accessible!