Best Bodyweight HIIT Workouts to Try at Home

As we step into 2025, bodyweight HIIT workouts are dominating the fitness landscape, offering an efficient way to boost your heart rate and build strength without the need for equipment. These high-intensity interval training (HIIT) routines are perfect for busy professionals looking to fit in a quick yet effective workout at home. Here are the best bodyweight HIIT workouts you can try, updated December 2025.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~10 per minute
• Difficulty: Intermediate

| Exercise | Reps | |------------|------| | Burpees | 8-10 |

2. Jump Squat Circuit

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Calories Burned: ~8 per minute
• Difficulty: Beginner to Intermediate

| Exercise | Reps | |-------------|------| | Jump Squats | 12-15 |

3. Mountain Climbers

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Calories Burned: ~9 per minute
• Difficulty: Intermediate

| Exercise | Reps | |-------------------|------| | Mountain Climbers | 20-30 |

4. Plank Jacks

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~8 per minute
• Difficulty: Intermediate

| Exercise | Reps | |--------------|------| | Plank Jacks | 15-20 |

5. High Knees

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Calories Burned: ~11 per minute
• Difficulty: Beginner to Intermediate

| Exercise | Reps | |------------|------| | High Knees | 30-40 |

6. Tuck Jumps

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Calories Burned: ~12 per minute
• Difficulty: Advanced

| Exercise | Reps | |--------------|------| | Tuck Jumps | 8-10 |

7. Push-Up to Side Plank

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~9 per minute
• Difficulty: Intermediate

| Exercise | Reps | |----------------------------|------| | Push-Up to Side Plank | 6-8 |

8. Lateral Lunges

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~8 per minute
• Difficulty: Beginner to Intermediate

| Exercise | Reps | |----------------|------| | Lateral Lunges | 10-12 |

9. Skater Jumps

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Calories Burned: ~10 per minute
• Difficulty: Intermediate

| Exercise | Reps | |----------------|------| | Skater Jumps | 12-15 |

10. Flutter Kicks

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~7 per minute
• Difficulty: Beginner

| Exercise | Reps | |----------------|------| | Flutter Kicks | 15-20 |

Tips for an Effective HIIT Workout

• Warm-Up: Always start with a 5-minute warm-up to prevent injuries.
• Cool Down: End with a 5-minute cooldown and stretch to aid recovery.
• Hydration: Keep water nearby to stay hydrated during your workout.

These bodyweight HIIT workouts are designed to be performed at home, making them accessible and convenient. If you're looking for personalized guidance to maximize your home workout results, consider HipTrain. Our certified personal trainers provide live 1-on-1 video personal training sessions tailored to your needs, all at an affordable price. Plus, our services are HSA/FSA approved for eligible expenses.