Best Bodyweight HIIT Workouts for Home Sessions 2025

Updated December 2025

With the rise of home fitness, bodyweight HIIT (High-Intensity Interval Training) workouts have become a go-to solution for those looking to stay fit without the need for a gym. These sessions are efficient, effective, and can be tailored to any fitness level. Here are the best bodyweight HIIT workouts you can do at home in 2025.

1. Jumping Jack Burpees

Duration: 20 seconds on, 10 seconds rest
Sets: 4
Calories Burned: Approximately 10-15 per minute
Difficulty: Intermediate
Equipment Needed: None

Instructions: Start with a jumping jack, then drop into a burpee. Repeat for the set duration.

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Jumping Jack Burpees | 20 seconds | 4 | 20 seconds on, 10 seconds rest |

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2. Plank to Push-Up

Duration: 30 seconds on, 15 seconds rest
Sets: 3
Calories Burned: Approximately 8-12 per minute
Difficulty: Intermediate
Equipment Needed: None

Instructions: Start in a plank position, lower into a push-up, then return to plank.

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Plank to Push-Up | 30 seconds | 3 | 30 seconds on, 15 seconds rest |

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3. High Knees

Duration: 30 seconds on, 15 seconds rest
Sets: 5
Calories Burned: Approximately 12-18 per minute
Difficulty: Beginner to Intermediate
Equipment Needed: None

Instructions: Run in place while bringing your knees as high as possible.

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | High Knees | 30 seconds | 5 | 30 seconds on, 15 seconds rest |

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4. Mountain Climbers

Duration: 20 seconds on, 10 seconds rest
Sets: 4
Calories Burned: Approximately 10-15 per minute
Difficulty: Intermediate
Equipment Needed: None

Instructions: Start in a plank position and alternate bringing your knees towards your chest quickly.

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Mountain Climbers | 20 seconds | 4 | 20 seconds on, 10 seconds rest |

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5. Squat Jumps

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Calories Burned: Approximately 10-15 per minute
Difficulty: Intermediate
Equipment Needed: None

Instructions: Perform a squat and jump as high as you can, landing softly back into the squat.

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Squat Jumps | 30 seconds | 4 | 30 seconds on, 15 seconds rest |

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6. Lateral Lunges

Duration: 30 seconds on, 15 seconds rest
Sets: 3
Calories Burned: Approximately 8-12 per minute
Difficulty: Beginner to Intermediate
Equipment Needed: None

Instructions: Step to the side into a lunge, alternating sides.

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Lateral Lunges | 30 seconds | 3 | 30 seconds on, 15 seconds rest |

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7. Tuck Jumps

Duration: 20 seconds on, 10 seconds rest
Sets: 4
Calories Burned: Approximately 12-18 per minute
Difficulty: Advanced
Equipment Needed: None

Instructions: Jump straight up, bringing your knees towards your chest.

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Tuck Jumps | 20 seconds | 4 | 20 seconds on, 10 seconds rest |

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8. Plank Jacks

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Calories Burned: Approximately 10-15 per minute
Difficulty: Intermediate
Equipment Needed: None

Instructions: Start in plank position and jump your feet out and in like a jumping jack.

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Plank Jacks | 30 seconds | 4 | 30 seconds on, 15 seconds rest |

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9. Bear Crawls

Duration: 30 seconds on, 15 seconds rest
Sets: 3
Calories Burned: Approximately 8-12 per minute
Difficulty: Intermediate
Equipment Needed: None

Instructions: Crawl forward and backward on all fours, keeping your knees close to the ground.

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Bear Crawls | 30 seconds | 3 | 30 seconds on, 15 seconds rest |

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10. Side Plank Dips

Duration: 30 seconds on, 15 seconds rest
Sets: 3
Calories Burned: Approximately 8-12 per minute
Difficulty: Intermediate
Equipment Needed: None

Instructions: In a side plank position, lower your hip towards the ground and lift it back up.

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Side Plank Dips | 30 seconds | 3 | 30 seconds on, 15 seconds rest |

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These bodyweight HIIT workouts are designed to maximize your time and effort, providing an efficient way to stay fit at home. If you want to take your fitness to the next level with personalized guidance, consider trying HipTrain's affordable 1-on-1 live personal training. Our certified trainers can help you create a routine tailored to your needs, and our services are HSA/FSA approved for eligible expenses.