Best Bodyweight HIIT Workouts for Home Training 2025

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit without needing a gym. They can be done from the comfort of your home and require minimal or no equipment. This list highlights the best bodyweight HIIT workouts you can incorporate into your home fitness routine in 2025. Let’s dive into the top 10 bodyweight HIIT workouts that will help you achieve your fitness goals.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Reps: 8 rounds
• Calories Burned: ~15 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Duration | Sets | |------------|---------------|------| | Burpees | 20 seconds | 8 |

---

2. Mountain Climbers

• Duration: 30 seconds work, 15 seconds rest
• Reps: 6 rounds
• Calories Burned: ~12 calories per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Duration | Sets | |-------------------|---------------|------| | Mountain Climbers | 30 seconds | 6 |

---

3. Jump Squats

• Duration: 30 seconds work, 15 seconds rest
• Reps: 5 rounds
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Duration | Sets | |--------------|---------------|------| | Jump Squats | 30 seconds | 5 |

---

4. High Knees

• Duration: 20 seconds work, 10 seconds rest
• Reps: 8 rounds
• Calories Burned: ~14 calories per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Duration | Sets | |------------|---------------|------| | High Knees | 20 seconds | 8 |

---

5. Plank Jacks

• Duration: 30 seconds work, 15 seconds rest
• Reps: 5 rounds
• Calories Burned: ~11 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Duration | Sets | |---------------|---------------|------| | Plank Jacks | 30 seconds | 5 |

---

6. Lateral Lunges

• Duration: 30 seconds work, 15 seconds rest
• Reps: 6 rounds
• Calories Burned: ~10 calories per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Duration | Sets | |----------------|---------------|------| | Lateral Lunges | 30 seconds | 6 |

---

7. T-Push-Ups

• Duration: 20 seconds work, 10 seconds rest
• Reps: 8 rounds
• Calories Burned: ~12 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Duration | Sets | |-------------|---------------|------| | T-Push-Ups | 20 seconds | 8 |

---

8. Skaters

• Duration: 30 seconds work, 15 seconds rest
• Reps: 5 rounds
• Calories Burned: ~13 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Duration | Sets | |------------|---------------|------| | Skaters | 30 seconds | 5 |

---

9. Bear Crawls

• Duration: 30 seconds work, 15 seconds rest
• Reps: 6 rounds
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Duration | Sets | |--------------|---------------|------| | Bear Crawls | 30 seconds | 6 |

---

10. Bodyweight Circuit

• Duration: 40 seconds work, 20 seconds rest
• Reps: 4 rounds
• Calories Burned: ~15 calories per minute
• Difficulty Level: All Levels
• Equipment Needed: None

Workout Table: | Exercise | Duration | Sets | |----------------|---------------|------| | Burpees | 40 seconds | 4 | | Jump Squats | 40 seconds | 4 | | Plank | 40 seconds | 4 |

---

These bodyweight HIIT workouts are perfect for anyone looking to train at home effectively. They require no equipment, making them not only convenient but also cost-effective.

If you’re looking for personalized guidance and motivation, consider trying HipTrain’s live 1-on-1 video personal training. With affordable pricing, flexible scheduling, and certified personal trainers, HipTrain is an excellent option for busy professionals. Plus, our services are HSA/FSA approved for eligible expenses!