Best Bodyweight HIIT Workouts for Home Training 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to maximize your fitness potential without needing a gym or expensive equipment. These workouts can be performed in the comfort of your own home, making them perfect for busy professionals or anyone looking to stay fit on a budget. Here are the best bodyweight HIIT workouts for home training in 2025:

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds rest
• Sets: 8 rounds
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: ~10 per minute

| Exercise | Reps | Duration | |-------------------|---------------|-----------| | Burpees | 8-12 | 20 sec | | Rest | - | 10 sec |

2. Mountain Climber Madness

• Duration: 30 seconds on, 15 seconds rest
• Sets: 6 rounds
• Equipment: None
• Difficulty: Beginner to Intermediate
• Calories Burned: ~8 per minute

| Exercise | Reps | Duration | |-------------------|---------------|-----------| | Mountain Climbers | 15-20 | 30 sec | | Rest | - | 15 sec |

3. Jump Squat Circuit

• Duration: 40 seconds on, 20 seconds rest
• Sets: 5 rounds
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: ~12 per minute

| Exercise | Reps | Duration | |-------------------|---------------|-----------| | Jump Squats | 10-15 | 40 sec | | Rest | - | 20 sec |

4. Push-Up Power

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5 rounds
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: ~8 per minute

| Exercise | Reps | Duration | |-------------------|---------------|-----------| | Standard Push-Ups | 8-12 | 30 sec | | Rest | - | 15 sec |

5. Plank Jacks

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5 rounds
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: ~9 per minute

| Exercise | Reps | Duration | |-------------------|---------------|-----------| | Plank Jacks | 15-20 | 30 sec | | Rest | - | 15 sec |

6. High Knees

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5 rounds
• Equipment: None
• Difficulty: Beginner to Intermediate
• Calories Burned: ~10 per minute

| Exercise | Reps | Duration | |-------------------|---------------|-----------| | High Knees | 20-30 | 30 sec | | Rest | - | 15 sec |

7. Lateral Lunges

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5 rounds
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: ~8 per minute

| Exercise | Reps | Duration | |-------------------|---------------|-----------| | Lateral Lunges | 10-15 (each side) | 30 sec | | Rest | - | 15 sec |

8. Tuck Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 8 rounds
• Equipment: None
• Difficulty: Advanced
• Calories Burned: ~12 per minute

| Exercise | Reps | Duration | |-------------------|---------------|-----------| | Tuck Jumps | 6-10 | 20 sec | | Rest | - | 10 sec |

9. Skater Jumps

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5 rounds
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: ~10 per minute

| Exercise | Reps | Duration | |-------------------|---------------|-----------| | Skater Jumps | 10-15 | 30 sec | | Rest | - | 15 sec |

10. Core Crusher

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5 rounds
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: ~9 per minute

| Exercise | Reps | Duration | |-------------------|---------------|-----------| | Bicycle Crunches | 15-20 | 30 sec | | Rest | - | 15 sec |

These bodyweight HIIT workouts are not only effective but also require no equipment, making them accessible for everyone. For those looking for guidance, consider partnering with a certified personal trainer. HipTrain offers affordable live 1-on-1 video personal training that fits your schedule, is HSA/FSA approved, and can help you achieve your fitness goals from the comfort of your home.