Best Bodyweight HIIT Workouts to Do at Home 2025

Are you looking to elevate your fitness routine without the need for expensive equipment or a gym membership? Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get your heart rate up and build strength using just your body. In this article, we’ll explore the best bodyweight HIIT workouts you can do at home in 2025, updated January 2026, to help you reach your fitness goals.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: ~10-15 per minute

How to Perform:

1. Start in a standing position.
2. Drop into a squat, place your hands on the floor.
3. Jump your feet back into a plank position.
4. Perform a push-up (optional).
5. Jump feet back to squat position, then explode up into a jump.

2. Mountain Climbers

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~8-12 per minute

How to Perform:

1. Start in a plank position.
2. Drive your right knee to your chest.
3. Switch legs quickly, bringing the left knee forward.
4. Continue alternating at a rapid pace.

3. Jump Squats

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: ~8-14 per minute

How to Perform:

1. Stand with feet shoulder-width apart.
2. Lower into a squat, then explode upward, jumping as high as you can.
3. Land softly into the squat position and repeat.

4. Push-Up to T-Plank

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: ~6-10 per minute

How to Perform:

1. Start in a push-up position.
2. Perform a push-up, then rotate into a side plank, raising your top arm.
3. Return to push-up position and repeat on the opposite side.

5. High Knees

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Beginner
• Calories Burned: ~8-12 per minute

How to Perform:

1. Stand tall and start running in place.
2. Drive your knees up towards your chest.
3. Pump your arms to increase intensity.

6. Plank Jacks

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: ~8-12 per minute

How to Perform:

1. Start in a plank position.
2. Jump your feet out wide, then back together.
3. Keep your core tight and hips steady.

7. Lateral Lunges

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: ~6-10 per minute

How to Perform:

1. Stand with feet together.
2. Step out to the side, bending that knee while keeping the opposite leg straight.
3. Push back to the starting position and repeat on the other side.

8. Skaters

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: ~8-12 per minute

How to Perform:

1. Start on one leg, with the opposite leg behind.
2. Jump laterally to the opposite side, landing on the other leg.
3. Continue alternating sides.

9. Inchworms

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~5-8 per minute

How to Perform:

1. Stand tall, then bend forward to touch the ground.
2. Walk your hands out to a plank position.
3. Walk your feet towards your hands and stand up.

10. Cool Down Stretch

• Duration: 5 minutes
• Sets: 1
• Difficulty Level: All levels
• Calories Burned: Minimal

How to Perform:

1. Stretch major muscle groups used in your workout.
2. Hold each stretch for about 30 seconds.

Summary Table of Workouts

| Workout | Duration | Sets | Difficulty Level | Calories Burned | |----------------------|------------------|------|------------------|------------------| | Burpee Blast | 20s on, 10s off | 4 | Intermediate | ~10-15 | | Mountain Climbers | 30s on, 15s off | 4 | Beginner-Intermediate | ~8-12 | | Jump Squats | 20s on, 10s off | 4 | Intermediate | ~8-14 | | Push-Up to T-Plank | 30s on, 15s off | 4 | Intermediate | ~6-10 | | High Knees | 30s on, 15s off | 4 | Beginner | ~8-12 | | Plank Jacks | 20s on, 10s off | 4 | Intermediate | ~8-12 | | Lateral Lunges | 30s on, 15s off | 4 | Intermediate | ~6-10 | | Skaters | 30s on, 15s off | 4 | Intermediate | ~8-12 | | Inchworms | 30s on, 15s off | 4 | Beginner-Intermediate | ~5-8 | | Cool Down Stretch | 5 minutes | 1 | All levels | Minimal |

Incorporating these bodyweight HIIT workouts into your routine can help you stay fit and active in 2025 without the need for a gym. If you're looking for personalized guidance, HipTrain offers affordable 1-on-1 live video personal training sessions with certified trainers. Plus, our sessions are HSA/FSA approved for eligible expenses, making it easier to invest in your health.