Best Bodyweight HIIT Workouts for Quick Burn at Home 2025

Updated January 2026

Looking for effective bodyweight HIIT workouts that can be done in the comfort of your own home? High-Intensity Interval Training (HIIT) is a fantastic way to burn calories quickly and efficiently, making it perfect for busy professionals. In this list, we'll cover the best bodyweight HIIT workouts that require no special equipment, ensuring you can achieve your fitness goals without breaking the bank.

Here are the Best Bodyweight HIIT Workouts for Quick Burn at Home in 2025:

1. Tabata Burpees

• Duration: 4 minutes (20 seconds on, 10 seconds off)
• Difficulty: Intermediate
• Calories Burned: ~8-12 calories per minute
• Equipment Needed: None
• Description: Perform as many burpees as possible in 20 seconds, rest for 10 seconds, and repeat for 8 rounds.

2. Jump Squats

• Sets: 4
• Reps: 15
• Rest: 30 seconds between sets
• Difficulty: Intermediate
• Calories Burned: ~10 calories per minute
• Equipment Needed: None
• Description: Start in a squat position, jump explosively, and land softly back into the squat.

3. Mountain Climbers

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5
• Difficulty: Beginner to Intermediate
• Calories Burned: ~8-10 calories per minute
• Equipment Needed: None
• Description: From a plank position, alternate bringing your knees to your chest quickly.

4. High Knees

• Duration: 30 seconds on, 30 seconds off
• Sets: 5
• Difficulty: Beginner
• Calories Burned: ~10 calories per minute
• Equipment Needed: None
• Description: Jog in place while lifting your knees as high as possible.

5. Plank Jacks

• Sets: 3
• Reps: 15-20
• Rest: 30 seconds between sets
• Difficulty: Intermediate
• Calories Burned: ~8 calories per minute
• Equipment Needed: None
• Description: In a plank position, jump your feet out and in, similar to a jumping jack.

6. Tuck Jumps

• Sets: 4
• Reps: 10-12
• Rest: 30 seconds between sets
• Difficulty: Advanced
• Calories Burned: ~12 calories per minute
• Equipment Needed: None
• Description: Jump straight up, tucking your knees towards your chest.

7. Push-Up to Shoulder Tap

• Sets: 4
• Reps: 10-15
• Rest: 30 seconds between sets
• Difficulty: Intermediate
• Calories Burned: ~8 calories per minute
• Equipment Needed: None
• Description: Perform a push-up, then tap each shoulder with the opposite hand.

8. Lateral Lunges

• Sets: 3
• Reps: 10-12 per side
• Rest: 30 seconds between sets
• Difficulty: Beginner to Intermediate
• Calories Burned: ~8-10 calories per minute
• Equipment Needed: None
• Description: Step to the side into a lunge, keeping the opposite leg straight.

9. Skaters

• Sets: 4
• Duration: 30 seconds
• Rest: 15 seconds between sets
• Difficulty: Intermediate
• Calories Burned: ~10 calories per minute
• Equipment Needed: None
• Description: Jump side to side, landing on one foot while bringing the opposite foot behind you.

10. Bear Crawls

• Sets: 4
• Duration: 30 seconds
• Rest: 30 seconds between sets
• Difficulty: Intermediate
• Calories Burned: ~9 calories per minute
• Equipment Needed: None
• Description: Crawl forward on all fours, keeping your knees off the ground.

Sample HIIT Workout Table

| Exercise | Sets | Reps/Duration | Rest | |----------------------------|------|---------------|------------------| | Tabata Burpees | 1 | 4 minutes | - | | Jump Squats | 4 | 15 | 30 seconds | | Mountain Climbers | 5 | 30 seconds | 15 seconds | | High Knees | 5 | 30 seconds | 30 seconds | | Plank Jacks | 3 | 15-20 | 30 seconds | | Tuck Jumps | 4 | 10-12 | 30 seconds | | Push-Up to Shoulder Tap | 4 | 10-15 | 30 seconds | | Lateral Lunges | 3 | 10-12 per side| 30 seconds | | Skaters | 4 | 30 seconds | 15 seconds | | Bear Crawls | 4 | 30 seconds | 30 seconds |

Incorporating these bodyweight HIIT workouts into your routine can help you achieve a quick calorie burn while enhancing your strength and endurance. Plus, with HipTrain, you can get personalized training sessions that fit your busy schedule, all from the comfort of your home. Our certified trainers offer live 1-on-1 video sessions at an affordable price, making fitness accessible and effective.