Best Bodyweight HIIT Workouts for Home Fitness in 2025

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to build strength and improve cardiovascular fitness without any equipment. These workouts are perfect for home fitness enthusiasts looking to maximize their training efficiency in 2025. Whether you're a beginner or a seasoned athlete, these workouts can be tailored to fit your fitness level. Below, we’ve compiled the best bodyweight HIIT workouts to keep you motivated and engaged in your fitness journey.

1. Jumping Jacks & Push-Ups

• Duration: 20 seconds each, 4 rounds
• Difficulty Level: Beginner
• Calories Burned: ~8 calories per minute
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Sets | |-----------------|-----------|------| | Jumping Jacks | 20 secs | 4 | | Push-Ups | 20 secs | 4 | | Rest | 10 secs | 4 |

2. Burpees & Plank Jacks

• Duration: 30 seconds each, 5 rounds
• Difficulty Level: Intermediate
• Calories Burned: ~10 calories per minute
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Sets | |-----------------|-----------|------| | Burpees | 30 secs | 5 | | Plank Jacks | 30 secs | 5 | | Rest | 15 secs | 5 |

3. High Knees & Mountain Climbers

• Duration: 25 seconds each, 4 rounds
• Difficulty Level: Intermediate
• Calories Burned: ~9 calories per minute
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Sets | |-----------------|-----------|------| | High Knees | 25 secs | 4 | | Mountain Climbers| 25 secs | 4 | | Rest | 10 secs | 4 |

4. Lunges & Tricep Dips

• Duration: 30 seconds each, 3 rounds
• Difficulty Level: Beginner
• Calories Burned: ~7 calories per minute
• Equipment Needed: Chair for dips
• Workout Table:

| Exercise | Duration | Sets | |-----------------|-----------|------| | Forward Lunges | 30 secs | 3 | | Tricep Dips | 30 secs | 3 | | Rest | 15 secs | 3 |

5. Squat Jumps & Side Lunges

• Duration: 20 seconds each, 5 rounds
• Difficulty Level: Intermediate
• Calories Burned: ~11 calories per minute
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Sets | |-----------------|-----------|------| | Squat Jumps | 20 secs | 5 | | Side Lunges | 20 secs | 5 | | Rest | 10 secs | 5 |

6. Tuck Jumps & Plank to Push-Up

• Duration: 30 seconds each, 4 rounds
• Difficulty Level: Advanced
• Calories Burned: ~12 calories per minute
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Sets | |-----------------|-----------|------| | Tuck Jumps | 30 secs | 4 | | Plank to Push-Up| 30 secs | 4 | | Rest | 15 secs | 4 |

7. Bear Crawls & Skaters

• Duration: 20 seconds each, 4 rounds
• Difficulty Level: Intermediate
• Calories Burned: ~10 calories per minute
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Sets | |-----------------|-----------|------| | Bear Crawls | 20 secs | 4 | | Skaters | 20 secs | 4 | | Rest | 10 secs | 4 |

8. Wall Sit & Flutter Kicks

• Duration: 30 seconds each, 3 rounds
• Difficulty Level: Beginner
• Calories Burned: ~6 calories per minute
• Equipment Needed: Wall
• Workout Table:

| Exercise | Duration | Sets | |-----------------|-----------|------| | Wall Sit | 30 secs | 3 | | Flutter Kicks | 30 secs | 3 | | Rest | 15 secs | 3 |

9. Inchworms & Side Plank Twists

• Duration: 30 seconds each, 3 rounds
• Difficulty Level: Intermediate
• Calories Burned: ~9 calories per minute
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Sets | |-----------------|-----------|------| | Inchworms | 30 secs | 3 | | Side Plank Twists| 30 secs | 3 | | Rest | 15 secs | 3 |

10. Core Circuit: Bicycle Crunches & Russian Twists

• Duration: 20 seconds each, 4 rounds
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~8 calories per minute
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Sets | |---------------------|-----------|------| | Bicycle Crunches | 20 secs | 4 | | Russian Twists | 20 secs | 4 | | Rest | 10 secs | 4 |

Why Choose HipTrain for Your Fitness Journey?

For those looking to enhance their bodyweight HIIT workouts, consider incorporating live 1-on-1 personal training with HipTrain. Our certified personal trainers provide tailored workout plans that fit your individual fitness goals and busy schedule. With affordable pricing compared to traditional gyms and HSA/FSA approval for eligible expenses, HipTrain is the perfect solution for home fitness enthusiasts.