Best Bodyweight HIIT Workouts for Home Fitness 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get your heart pumping and burn calories without the need for any equipment. Bodyweight HIIT workouts are perfect for home fitness, allowing you to maximize your workout in a minimal amount of time. Here are the best bodyweight HIIT workouts for 2025 that you can easily incorporate into your routine.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: 8-10 per minute
• Equipment Needed: None

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

Tip: Focus on form to maximize efficiency and prevent injury.

2. Mountain Climbers Madness

• Duration: 30 seconds on, 15 seconds off
• Sets: 5
• Difficulty Level: Beginner
• Calories Burned: 7-9 per minute
• Equipment Needed: None

| Exercise | Reps | |---------------------|-------| | Mountain Climbers | 15 |

Tip: Keep your core engaged for better stability.

3. Squat Jump Challenge

• Duration: 25 seconds on, 15 seconds off
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: 8-12 per minute
• Equipment Needed: None

| Exercise | Reps | |---------------|-------| | Squat Jumps | 12 |

Tip: Land softly to protect your knees.

4. High Knees Hustle

• Duration: 30 seconds on, 30 seconds off
• Sets: 3
• Difficulty Level: Beginner
• Calories Burned: 6-8 per minute
• Equipment Needed: None

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

Tip: Pump your arms for added momentum.

5. Plank Jacks Power

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: 7-10 per minute
• Equipment Needed: None

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

Tip: Ensure your body forms a straight line from head to heels.

6. Lunge to Kick

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: 8-11 per minute
• Equipment Needed: None

| Exercise | Reps | |----------------------|-------| | Lunge to Kick | 10 |

Tip: Maintain balance by focusing on a fixed point in front of you.

7. Tuck Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Difficulty Level: Advanced
• Calories Burned: 10-15 per minute
• Equipment Needed: None

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

Tip: Engage your core to lift your knees higher.

8. Push-Up to Side Plank

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: 8-12 per minute
• Equipment Needed: None

| Exercise | Reps | |------------------------------|-------| | Push-Up to Side Plank (each side) | 5 |

Tip: Maintain a strong core to prevent sagging hips.

9. Skater Jumps

• Duration: 25 seconds on, 15 seconds off
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: 8-10 per minute
• Equipment Needed: None

| Exercise | Reps | |---------------|-------| | Skater Jumps | 12 |

Tip: Focus on explosiveness and landing softly.

10. Core Crusher

• Duration: 30 seconds on, 30 seconds off
• Sets: 3
• Difficulty Level: Beginner
• Calories Burned: 6-9 per minute
• Equipment Needed: None

| Exercise | Reps | |---------------------------|-------| | Bicycle Crunches | 15 |

Tip: Keep your lower back pressed against the floor for maximum effectiveness.

Conclusion

Incorporating these bodyweight HIIT workouts into your home fitness routine can help you achieve your fitness goals without the need for expensive gym memberships or equipment. For personalized guidance and support, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, you can use HSA/FSA funds for eligible expenses!