Best Bodyweight HIIT Workouts for Maximum Efficiency 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get a full-body workout in a short amount of time, especially with bodyweight exercises that require no equipment. In 2025, bodyweight HIIT workouts continue to be a top choice for those looking to maximize their fitness efficiency at home. Below is a list of the best bodyweight HIIT workouts you can incorporate into your routine for effective exercise plans that burn calories and build strength.

1. Burpee Blast

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

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Burpees | 10 | 4 | 20 sec |

2. Jumping Jack Intervals

Duration: 30 seconds of work, 15 seconds of rest
Sets: 5
Calories Burned: 8-12 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |----------------|------|------|----------| | Jumping Jacks | 15 | 5 | 30 sec |

3. Mountain Climber Madness

Duration: 25 seconds of work, 5 seconds of rest
Sets: 4
Calories Burned: 12-18 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Mountain Climbers | 15 | 4 | 25 sec |

4. Squat Jump Circuit

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

| Exercise | Reps | Sets | Duration | |---------------|------|------|----------| | Squat Jumps | 10 | 4 | 20 sec |

5. Push-Up Variations

Duration: 30 seconds of work, 15 seconds of rest
Sets: 4
Calories Burned: 8-12 per minute
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |---------------|------|------|----------| | Standard Push-Ups | 8-10 | 4 | 30 sec | | Diamond Push-Ups | 5-8 | 4 | 30 sec |

6. High Knees

Duration: 30 seconds of work, 15 seconds of rest
Sets: 5
Calories Burned: 12-15 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |------------|------|------|----------| | High Knees | 20 | 5 | 30 sec |

7. Plank Jacks

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

| Exercise | Reps | Sets | Duration | |-------------|------|------|----------| | Plank Jacks | 10 | 4 | 20 sec |

8. Lateral Lunges

Duration: 30 seconds of work, 15 seconds of rest
Sets: 4
Calories Burned: 8-12 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Lateral Lunges | 10 | 4 | 30 sec |

9. Tuck Jumps

Duration: 20 seconds of work, 10 seconds of rest
Sets: 4
Calories Burned: 10-15 per minute
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |--------------|------|------|----------| | Tuck Jumps | 8 | 4 | 20 sec |

10. Core Crusher

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

| Exercise | Reps | Sets | Duration | |----------------|------|------|----------| | Bicycle Crunches | 15 | 4 | 30 sec |

Conclusion

With these bodyweight HIIT workouts, you can effectively increase your heart rate, build strength, and burn calories without any equipment. Whether you're a beginner or advanced, there’s something here for everyone to get started on their fitness journey in the comfort of their own home.

For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions with certified trainers. You can easily schedule your workouts to fit your busy lifestyle, and don't forget—HipTrain sessions are HSA/FSA approved for eligible expenses!