Best Bodyweight HIIT Workouts You Can Do at Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an excellent way to get a full-body workout in a short amount of time, especially with bodyweight exercises that require no equipment and can be done right at home. Here are the best bodyweight HIIT workouts you can incorporate into your fitness routine in 2025.

1. Jumping Jacks and Push-Ups

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: ~100
• Difficulty: Easy
• Equipment Needed: None

| Exercise | Reps | |------------------|-----------| | Jumping Jacks | 20 | | Push-Ups | 10 |

2. Burpees and Mountain Climbers

• Duration: 30 seconds on, 15 seconds rest
• Sets: 3
• Calories Burned: ~150
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps | |----------------------|-----------| | Burpees | 8 | | Mountain Climbers | 15 (each leg) |

3. Squat Jumps and Plank Jacks

• Duration: 25 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: ~120
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-------------------|-----------| | Squat Jumps | 10 | | Plank Jacks | 12 |

4. High Knees and Lateral Lunges

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: ~130
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-------------------|-----------| | High Knees | 20 | | Lateral Lunges | 10 (each side) |

5. Tuck Jumps and Side Plank Dips

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: ~140
• Difficulty: Advanced
• Equipment Needed: None

| Exercise | Reps | |-------------------|-----------| | Tuck Jumps | 8 | | Side Plank Dips | 10 (each side) |

6. Bear Crawls and Reverse Crunches

• Duration: 30 seconds on, 15 seconds rest
• Sets: 3
• Calories Burned: ~110
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Duration | |-------------------|-----------| | Bear Crawls | 30 seconds| | Reverse Crunches | 12 |

7. Skaters and Russian Twists

• Duration: 25 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: ~120
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-------------------|-----------| | Skaters | 10 (each side) | | Russian Twists | 15 (each side) |

8. Inchworms and Wall Sit

• Duration: 30 seconds on, 15 seconds rest
• Sets: 3
• Calories Burned: ~100
• Difficulty: Easy
• Equipment Needed: None

| Exercise | Duration | |-------------------|-----------| | Inchworms | 30 seconds| | Wall Sit | 30 seconds|

9. Plank to Push-Up and Jump Squats

• Duration: 30 seconds on, 15 seconds rest
• Sets: 3
• Calories Burned: ~150
• Difficulty: Advanced
• Equipment Needed: None

| Exercise | Reps | |-------------------|-----------| | Plank to Push-Up | 10 | | Jump Squats | 12 |

10. Crab Toe Touch and Flutter Kicks

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: ~110
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-------------------|-----------| | Crab Toe Touch | 8 (each side) | | Flutter Kicks | 15 (each leg) |

Why Choose HipTrain for Your HIIT Workouts?

At HipTrain, we offer affordable personal training that fits your busy lifestyle. With our live 1-on-1 video personal training sessions, you can receive personalized guidance while performing these bodyweight HIIT workouts from the comfort of your home. 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 fitness routine and take your workouts to the next level with HipTrain's expert trainers!