Best Bodyweight HIIT Workouts to Maximize Home Fitness 2025

As we step into 2025, home fitness continues to thrive, and bodyweight HIIT (High-Intensity Interval Training) workouts are leading the charge. These workouts are not only effective for burning calories but also convenient, requiring no equipment and minimal space. Here’s a curated list of the best bodyweight HIIT workouts that you can easily incorporate into your home fitness routine.

Updated January 2026

1. Tabata Squats

• Duration: 4 minutes (20 seconds work, 10 seconds rest)
• Sets: 8 rounds
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 100
• Equipment Needed: None
• Description: Perform squats at maximum intensity during the 20 seconds, followed by 10 seconds of rest.

2. Burpee Blast

• Duration: 10 minutes
• Sets: 5 rounds (30 seconds work, 30 seconds rest)
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 150
• Equipment Needed: None
• Description: Combine a squat, push-up, and jump into one explosive movement.

3. Mountain Climbers

• Duration: 8 minutes
• Sets: 4 rounds (40 seconds work, 20 seconds rest)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 120
• Equipment Needed: None
• Description: Start in a plank position and alternate bringing your knees to your chest at a fast pace.

4. Push-Up to T-Plank

• Duration: 6 minutes
• Sets: 3 rounds (30 seconds work, 30 seconds rest)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 90
• Equipment Needed: None
• Description: Perform a push-up, then rotate into a side plank, alternating sides.

5. Jumping Lunges

• Duration: 8 minutes
• Sets: 4 rounds (30 seconds work, 30 seconds rest)
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 140
• Equipment Needed: None
• Description: Jump and switch legs in a lunge position, landing softly to minimize impact.

6. High Knees

• Duration: 5 minutes
• Sets: 5 rounds (30 seconds work, 30 seconds rest)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 90
• Equipment Needed: None
• Description: Run in place while driving your knees up towards your chest.

7. Plank Jacks

• Duration: 6 minutes
• Sets: 3 rounds (30 seconds work, 30 seconds rest)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 100
• Equipment Needed: None
• Description: Start in a plank position and jump your feet out and in, similar to a jumping jack.

8. Skater Jumps

• Duration: 8 minutes
• Sets: 4 rounds (30 seconds work, 30 seconds rest)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 130
• Equipment Needed: None
• Description: Leap side to side as if skating, landing on one foot and maintaining balance.

9. Bear Crawls

• Duration: 5 minutes
• Sets: 3 rounds (30 seconds work, 30 seconds rest)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 80
• Equipment Needed: None
• Description: Start on all fours and crawl forward, keeping your knees close to the ground.

10. Cool Down with Yoga Stretches

• Duration: 5-10 minutes
• Sets: 1 session
• Difficulty Level: All levels
• Calories Burned: Approximately 30
• Equipment Needed: None
• Description: Finish your HIIT session with a series of yoga stretches to cool down and improve flexibility.

Workout Table Summary

| Workout | Duration | Sets | Difficulty Level | Calories Burned | |----------------------|----------|------|------------------|------------------| | Tabata Squats | 4 min | 8 | Beginner-Intermediate | 100 | | Burpee Blast | 10 min | 5 | Intermediate-Advanced | 150 | | Mountain Climbers | 8 min | 4 | Intermediate | 120 | | Push-Up to T-Plank | 6 min | 3 | Intermediate | 90 | | Jumping Lunges | 8 min | 4 | Intermediate-Advanced | 140 | | High Knees | 5 min | 5 | Beginner-Intermediate | 90 | | Plank Jacks | 6 min | 3 | Intermediate | 100 | | Skater Jumps | 8 min | 4 | Intermediate | 130 | | Bear Crawls | 5 min | 3 | Intermediate | 80 | | Cool Down with Yoga | 5-10 min | 1 | All levels | 30 |

Why Choose HipTrain for Your HIIT Workouts?

While these bodyweight HIIT workouts can be done independently, having a certified personal trainer can elevate your fitness journey. HipTrain offers affordable live 1-on-1 video personal training sessions tailored to your needs. With flexible scheduling options, you can easily fit workouts into your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Incorporate these bodyweight HIIT workouts into your home fitness routine and consider partnering with HipTrain for personalized guidance and motivation in 2025 and beyond!