Best Bodyweight HIIT Workouts for Home Gym 2025

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for anyone looking to get fit from the comfort of their home gym. These workouts require no equipment, making them accessible for everyone, regardless of fitness level. Here are the best bodyweight HIIT workouts for your home gym in 2025:

1. Burpee Blast

• Duration: 20 minutes
• Reps: 10 burpees, 30 seconds rest
• Sets: 4
• Calories Burned: ~200
• Difficulty Level: Intermediate
• Description: Full body workout that boosts endurance and strength.

2. Mountain Climber Mania

• Duration: 15 minutes
• Reps: 30 seconds on, 15 seconds off
• Sets: 6
• Calories Burned: ~150
• Difficulty Level: Beginner
• Description: Engages core and improves cardiovascular fitness.

3. Jump Squat Circuit

• Duration: 20 minutes
• Reps: 15 jump squats, 30 seconds rest
• Sets: 5
• Calories Burned: ~180
• Difficulty Level: Intermediate
• Description: Builds leg strength and power.

4. Push-Up Pyramid

• Duration: 15 minutes
• Reps: 1-10 push-ups, increase by 1 each set
• Sets: 5
• Calories Burned: ~120
• Difficulty Level: Intermediate
• Description: Strengthens upper body and core.

5. High Knees Challenge

• Duration: 10 minutes
• Reps: 30 seconds on, 30 seconds rest
• Sets: 5
• Calories Burned: ~100
• Difficulty Level: Beginner
• Description: Great for warming up and improving agility.

6. Plank to T-Push-Up

• Duration: 15 minutes
• Reps: 10 reps, 30 seconds rest
• Sets: 4
• Calories Burned: ~140
• Difficulty Level: Intermediate
• Description: Targets the core and shoulders.

7. Lateral Lunges

• Duration: 10 minutes
• Reps: 12 lunges each side, 30 seconds rest
• Sets: 3
• Calories Burned: ~80
• Difficulty Level: Beginner
• Description: Enhances hip flexibility and leg strength.

8. Burpee to Box Jump

• Duration: 20 minutes
• Reps: 10 burpees, 10 box jumps, 30 seconds rest
• Sets: 4
• Calories Burned: ~250
• Difficulty Level: Advanced
• Description: Full body workout that combines strength and cardio.

9. Skaters

• Duration: 10 minutes
• Reps: 20 skaters, 30 seconds rest
• Sets: 4
• Calories Burned: ~90
• Difficulty Level: Beginner
• Description: Improves lateral movement and balance.

10. Core Crusher

• Duration: 15 minutes
• Reps: 30 seconds on, 15 seconds off (plank, side plank, bicycle crunches)
• Sets: 5
• Calories Burned: ~150
• Difficulty Level: Intermediate
• Description: Focuses on core strength and stability.

Workout Table

| Workout | Duration | Reps | Sets | Calories Burned | Difficulty Level | |------------------------|----------|--------------------|------|------------------|------------------| | Burpee Blast | 20 min | 10, 30s rest | 4 | ~200 | Intermediate | | Mountain Climber Mania | 15 min | 30s on, 15s off | 6 | ~150 | Beginner | | Jump Squat Circuit | 20 min | 15, 30s rest | 5 | ~180 | Intermediate | | Push-Up Pyramid | 15 min | 1-10, increase by 1| 5 | ~120 | Intermediate | | High Knees Challenge | 10 min | 30s on, 30s off | 5 | ~100 | Beginner | | Plank to T-Push-Up | 15 min | 10, 30s rest | 4 | ~140 | Intermediate | | Lateral Lunges | 10 min | 12 each side, 30s rest | 3 | ~80 | Beginner | | Burpee to Box Jump | 20 min | 10 each, 30s rest | 4 | ~250 | Advanced | | Skaters | 10 min | 20, 30s rest | 4 | ~90 | Beginner | | Core Crusher | 15 min | 30s on, 15s off | 5 | ~150 | Intermediate |

These workouts are perfect for busy professionals seeking to maximize their fitness routine without the need for equipment. For those looking to enhance their training experience, consider HipTrain. With live 1-on-1 video personal training, you can get personalized workouts tailored to your goals, all at affordable prices compared to traditional gyms. Plus, our services are HSA/FSA approved, making it even easier to invest in your health.