Best Bodyweight HIIT Workouts You Can Do at Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit quickly and effectively, especially when you can do it from the comfort of your home. The best part? You don’t need any equipment to get started! Here are the best bodyweight HIIT workouts you can do at home in 2025, perfect for all fitness levels.

1. Burpee Blast

Burpees are a full-body exercise that can really get your heart rate up.

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

2. Jump Squats

These explosive moves target your legs and glutes while also providing a cardio boost.

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

3. Mountain Climbers

A great core exercise that also gets your heart pumping.

• Sets: 4
• Reps: 30 (15 per leg)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~8-10 per minute
• Difficulty Level: Beginner to Intermediate

4. High Knees

This cardio move is great for increasing your heart rate.

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

5. Plank Jacks

This variation of the plank adds a cardio element to your core workout.

• Sets: 4
• Reps: 15-20
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~6-10 per minute
• Difficulty Level: Intermediate

6. Lateral Shuffles

These improve agility and are great for your legs.

• Sets: 4
• Reps: 30 seconds
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~8-10 per minute
• Difficulty Level: Beginner to Intermediate

7. Tuck Jumps

A more advanced move that works your legs and core.

• Sets: 4
• Reps: 10-12
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~10-15 per minute
• Difficulty Level: Advanced

8. Reverse Lunges

These target your legs and glutes while also keeping your heart rate up.

• Sets: 4
• Reps: 12-15 (per leg)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~8-10 per minute
• Difficulty Level: Beginner to Intermediate

9. Skaters

This lateral movement helps improve balance and coordination.

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

10. Plank to Push-Up

This move engages your core and arms while providing a cardio challenge.

• Sets: 4
• Reps: 10-12
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~8-10 per minute
• Difficulty Level: Intermediate to Advanced

Workout Table

| Exercise | Sets | Reps (or Duration) | Rest | Calories Burned (approx) | |-----------------------|------|-------------------|-------------|---------------------------| | Burpee Blast | 4 | 10-15 | 15 seconds | 10-15 per minute | | Jump Squats | 4 | 12-15 | 15 seconds | 8-12 per minute | | Mountain Climbers | 4 | 30 (15 per leg) | 15 seconds | 8-10 per minute | | High Knees | 4 | 30 (15 per leg) | 15 seconds | 8-12 per minute | | Plank Jacks | 4 | 15-20 | 15 seconds | 6-10 per minute | | Lateral Shuffles | 4 | 30 seconds | 15 seconds | 8-10 per minute | | Tuck Jumps | 4 | 10-12 | 15 seconds | 10-15 per minute | | Reverse Lunges | 4 | 12-15 (per leg) | 15 seconds | 8-10 per minute | | Skaters | 4 | 15 (per side) | 15 seconds | 8-12 per minute | | Plank to Push-Up | 4 | 10-12 | 15 seconds | 8-10 per minute |

These workouts can easily fit into any busy schedule, and they require no equipment, making them perfect for home workouts. If you want to take your fitness to the next level, consider the benefits of personalized training.

HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. You can schedule your workouts flexibly, ensuring they fit your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.