Best Bodyweight HIIT Workouts for Your Home Gym

If you're looking to maximize your fitness with minimal equipment, bodyweight HIIT (High-Intensity Interval Training) is an excellent option for home workouts. Not only does it save time, but it also allows you to tailor your workouts to your specific fitness level. Updated December 2025, here are the best bodyweight HIIT workouts you can do right at home, all while keeping your budget in check.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~10 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |--------------|---------------| | Burpees | 20 seconds |

2. Mountain Climbers

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Calories Burned: ~8 calories per minute
• Difficulty: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |-------------------|---------------| | Mountain Climbers | 30 seconds |

3. Squat Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~12 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |----------------|---------------| | Squat Jumps | 20 seconds |

4. Push-Up to T-Plank

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Calories Burned: ~10 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |-------------------------|---------------| | Push-Up to T-Plank | 30 seconds |

5. High Knees

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Calories Burned: ~8 calories per minute
• Difficulty: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |--------------|---------------| | High Knees | 30 seconds |

6. Lateral Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Calories Burned: ~9 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |------------------|---------------| | Lateral Lunges | 30 seconds |

7. Plank Jacks

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~10 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |--------------|---------------| | Plank Jacks | 20 seconds |

8. Jumping Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Calories Burned: ~12 calories per minute
• Difficulty: Advanced
• Equipment Needed: None

| Exercise | Reps/Duration | |------------------|---------------| | Jumping Lunges | 30 seconds |

9. Sit-Outs

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Calories Burned: ~10 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |------------------|---------------| | Sit-Outs | 30 seconds |

10. Bear Crawls

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Calories Burned: ~8 calories per minute
• Difficulty: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |------------------|---------------| | Bear Crawls | 30 seconds |

Practical Tips for Bodyweight HIIT Workouts

• Warm Up: Always start with a 5-10 minute warm-up to prevent injuries.
• Hydrate: Keep water nearby to stay hydrated during your workout.
• Cool Down: Finish with stretching to improve flexibility and recovery.
• Listen to Your Body: Adjust the intensity and duration according to your fitness level.

Why Choose HipTrain?

For those looking to enhance their bodyweight HIIT workouts, consider HipTrain for affordable personal training. With live 1-on-1 video sessions conducted by certified trainers, you can receive personalized guidance tailored to your needs. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a budget-friendly option for busy professionals.