Best Bodyweight HIIT Workouts for Home Fitness in 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an effective way to burn calories and improve cardiovascular fitness without the need for any equipment. In this article, we will explore the best bodyweight HIIT workouts that you can do right at home. These workouts are perfect for busy professionals looking to maximize their fitness without breaking the bank on gym memberships. Plus, with HipTrain’s affordable live 1-on-1 personal training, you can get tailored workouts to fit your needs.

1. Jumping Jacks & Push-Ups

• Duration: 20 seconds each exercise
• Sets: 5
• Rest: 30 seconds between sets
• Difficulty Level: Easy
• Calories Burned: ~100 calories

| Exercise | Duration | Sets | |------------------|----------|------| | Jumping Jacks | 20 sec | 5 | | Push-Ups | 20 sec | 5 |

Tip: Maintain a steady pace for jumping jacks to keep your heart rate up.

2. Burpees & Mountain Climbers

• Duration: 30 seconds each exercise
• Sets: 4
• Rest: 30 seconds between sets
• Difficulty Level: Moderate
• Calories Burned: ~150 calories

| Exercise | Duration | Sets | |--------------------|----------|------| | Burpees | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 |

Tip: Focus on form during burpees to prevent injury.

3. High Knees & Plank Jacks

• Duration: 30 seconds each exercise
• Sets: 4
• Rest: 30 seconds between sets
• Difficulty Level: Moderate
• Calories Burned: ~120 calories

| Exercise | Duration | Sets | |------------------|----------|------| | High Knees | 30 sec | 4 | | Plank Jacks | 30 sec | 4 |

Tip: Keep your core engaged during plank jacks for stability.

4. Squat Jumps & Lunges

• Duration: 30 seconds each exercise
• Sets: 4
• Rest: 30 seconds between sets
• Difficulty Level: Moderate
• Calories Burned: ~140 calories

| Exercise | Duration | Sets | |------------------|----------|------| | Squat Jumps | 30 sec | 4 | | Lunges | 30 sec | 4 |

Tip: Land softly during squat jumps to reduce impact on your joints.

5. Tuck Jumps & Side Lunges

• Duration: 30 seconds each exercise
• Sets: 5
• Rest: 30 seconds between sets
• Difficulty Level: Advanced
• Calories Burned: ~160 calories

| Exercise | Duration | Sets | |------------------|----------|------| | Tuck Jumps | 30 sec | 5 | | Side Lunges | 30 sec | 5 |

Tip: Use your arms to gain momentum during tuck jumps.

6. Skaters & Plank-to-Push-Ups

• Duration: 30 seconds each exercise
• Sets: 4
• Rest: 30 seconds between sets
• Difficulty Level: Advanced
• Calories Burned: ~170 calories

| Exercise | Duration | Sets | |------------------------|----------|------| | Skaters | 30 sec | 4 | | Plank-to-Push-Ups | 30 sec | 4 |

Tip: Keep your movements controlled to maintain balance during skaters.

7. Bear Crawls & Bicycle Crunches

• Duration: 30 seconds each exercise
• Sets: 4
• Rest: 30 seconds between sets
• Difficulty Level: Moderate
• Calories Burned: ~130 calories

| Exercise | Duration | Sets | |------------------------|----------|------| | Bear Crawls | 30 sec | 4 | | Bicycle Crunches | 30 sec | 4 |

Tip: Keep your back flat during bear crawls for proper form.

8. Inchworms & Russian Twists

• Duration: 30 seconds each exercise
• Sets: 4
• Rest: 30 seconds between sets
• Difficulty Level: Easy
• Calories Burned: ~120 calories

| Exercise | Duration | Sets | |------------------------|----------|------| | Inchworms | 30 sec | 4 | | Russian Twists | 30 sec | 4 |

Tip: Engage your core during Russian twists for maximum effectiveness.

9. Wall Sit & Shadow Boxing

• Duration: 30 seconds each exercise
• Sets: 4
• Rest: 30 seconds between sets
• Difficulty Level: Easy
• Calories Burned: ~110 calories

| Exercise | Duration | Sets | |------------------------|----------|------| | Wall Sit | 30 sec | 4 | | Shadow Boxing | 30 sec | 4 |

Tip: Keep your back flat against the wall during wall sits.

10. Cooldown Stretch & Breathing

• Duration: 5 minutes
• Sets: 1
• Difficulty Level: All
• Calories Burned: ~50 calories

| Exercise | Duration | Sets | |------------------------|----------|------| | Cooldown Stretch | 5 min | 1 |

Tip: Focus on deep breathing to relax your body after the workout.

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These bodyweight HIIT workouts can be performed anywhere and require no equipment, making them perfect for home fitness enthusiasts. With HipTrain, you can access affordable personal training to guide you through these workouts and help you stay motivated. Our certified trainers offer live 1-on-1 sessions tailored to your fitness level and goals, ensuring you get the most out of your training. Plus, our services are HSA/FSA approved for eligible expenses.