Best Bodyweight HIIT Workouts to Do at Home 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get fit without needing any equipment. They can be done anywhere, making them perfect for home workouts. Here are the Best Bodyweight HIIT Workouts to Do at Home in 2025, designed to maximize calorie burn and improve your fitness level.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Easy

How to Do It: Stand with your feet together. Jump up while spreading your legs and raising your arms overhead. Return to the starting position and repeat.

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2. Burpees

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: Approximately 10-12 calories per minute
• Difficulty Level: Intermediate

How to Do It: From a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.

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3. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Intermediate

How to Do It: Run in place while lifting your knees to hip level. Pump your arms for added intensity.

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4. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 12-15 calories per minute
• Difficulty Level: Intermediate

How to Do It: Start in a plank position and alternate bringing your knees to your chest quickly.

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5. Squat Jumps

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: Approximately 10-12 calories per minute
• Difficulty Level: Intermediate

How to Do It: Start in a squat position, then jump explosively into the air, landing back into a squat.

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6. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 10-12 calories per minute
• Difficulty Level: Intermediate

How to Do It: In a plank position, jump your feet out wide and back together, similar to a jumping jack.

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7. Tuck Jumps

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: Approximately 10-12 calories per minute
• Difficulty Level: Advanced

How to Do It: Jump up and tuck your knees to your chest. Land softly and repeat.

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8. Lateral Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Intermediate

How to Do It: Step to the side into a lunge, then return to the center and switch sides.

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9. Plank to Push-Up

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: Approximately 10-12 calories per minute
• Difficulty Level: Advanced

How to Do It: Start in a plank position, lower into a push-up, and return to plank.

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10. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Intermediate

How to Do It: Jump side to side, landing on one foot while bringing the opposite leg behind you.

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Workout Table Summary

| Exercise | Duration | Rest | Sets | Difficulty Level | Calories Burned | |--------------------|----------|------|------|------------------|------------------| | Jumping Jacks | 30 sec | 15 sec | 4 | Easy | 8-10 cal/min | | Burpees | 30 sec | 30 sec | 4 | Intermediate | 10-12 cal/min | | High Knees | 30 sec | 15 sec | 4 | Intermediate | 8-10 cal/min | | Mountain Climbers | 30 sec | 15 sec | 4 | Intermediate | 12-15 cal/min | | Squat Jumps | 30 sec | 30 sec | 4 | Intermediate | 10-12 cal/min | | Plank Jacks | 30 sec | 15 sec | 4 | Intermediate | 10-12 cal/min | | Tuck Jumps | 30 sec | 30 sec | 4 | Advanced | 10-12 cal/min | | Lateral Lunges | 30 sec | 15 sec | 4 | Intermediate | 8-10 cal/min | | Plank to Push-Up | 30 sec | 30 sec | 4 | Advanced | 10-12 cal/min | | Skaters | 30 sec | 15 sec | 4 | Intermediate | 8-10 cal/min |

Why Choose HipTrain?

With HipTrain, you can take your home workouts to the next level with live 1-on-1 video personal training sessions. Our certified personal trainers provide affordable pricing compared to traditional gyms, and our services are HSA/FSA approved for eligible expenses. Plus, we offer flexible scheduling to accommodate your busy lifestyle.

These bodyweight HIIT workouts are perfect for anyone looking to get fit at home in 2025. Start incorporating them into your routine today!