Best Equipment-Free Bodyweight HIIT Workouts for Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get your heart pumping and burn calories without needing any equipment. Bodyweight HIIT workouts are perfect for home exercises, allowing you to achieve your fitness goals from the comfort of your living room. Here are the Best Equipment-Free Bodyweight HIIT Workouts for Home in 2025 that will help you get fit and stay healthy.

1. Jumping Jacks & Push-Ups

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |------------------|----------|------|------------------|----------------------------| | Jumping Jacks | 30 sec | 3 | Beginner | 8-10 | | Push-Ups | 30 sec | 3 | Intermediate | 10-12 |

Workout Notes: Alternate between jumping jacks and push-ups for a full-body workout. Rest for 30 seconds between sets.

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2. Burpees & Mountain Climbers

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |---------------------|----------|------|------------------|----------------------------| | Burpees | 30 sec | 4 | Advanced | 12-15 | | Mountain Climbers | 30 sec | 4 | Intermediate | 10-12 |

Workout Notes: Perform burpees followed immediately by mountain climbers. Aim for minimal rest to keep your heart rate elevated.

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3. Squat Jumps & Plank Jacks

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |------------------|----------|------|------------------|----------------------------| | Squat Jumps | 30 sec | 3 | Intermediate | 10-12 | | Plank Jacks | 30 sec | 3 | Intermediate | 8-10 |

Workout Notes: Focus on explosive movements for squat jumps and maintain a strong core during plank jacks.

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4. High Knees & Lateral Lunges

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|------------------|----------------------------| | High Knees | 30 sec | 4 | Beginner | 10-12 | | Lateral Lunges | 30 sec | 4 | Intermediate | 8-10 |

Workout Notes: Keep your knees high during high knees and ensure good form in lateral lunges to prevent injury.

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5. Tuck Jumps & Bicycle Crunches

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|------------------|----------------------------| | Tuck Jumps | 30 sec | 4 | Advanced | 12-15 | | Bicycle Crunches | 30 sec | 4 | Beginner | 8-10 |

Workout Notes: Tuck jumps are high-impact; modify by doing regular jumps if needed. Bicycle crunches will engage your core effectively.

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6. Skaters & Side Plank

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|------------------|----------------------------| | Skaters | 30 sec | 3 | Intermediate | 10-12 | | Side Plank (each side) | 30 sec | 3 | Intermediate | 5-7 |

Workout Notes: Skaters mimic lateral movement; maintain balance. Side planks will strengthen your obliques.

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7. Bear Crawls & Russian Twists

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|------------------|----------------------------| | Bear Crawls | 30 sec | 3 | Intermediate | 8-10 | | Russian Twists | 30 sec | 3 | Beginner | 8-10 |

Workout Notes: Keep your back flat during bear crawls, and twist your torso during Russian twists to engage the core.

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8. Plank to Push-Up & Flutter Kicks

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |-----------------------|----------|------|------------------|----------------------------| | Plank to Push-Up | 30 sec | 4 | Advanced | 10-12 | | Flutter Kicks | 30 sec | 4 | Beginner | 8-10 |

Workout Notes: Ensure proper form during the plank to push-up transition to work the upper body effectively.

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9. Wall Sit & Tricep Dips (using a chair)

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|------------------|----------------------------| | Wall Sit | 30 sec | 4 | Intermediate | 5-7 | | Tricep Dips | 30 sec | 4 | Intermediate | 8-10 |

Workout Notes: Wall sits are great for endurance, while tricep dips will tone your arms.

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10. Cool Down Stretch

| Exercise | Duration | Sets | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|------------------|----------------------------| | Full Body Stretch | 5 min | 1 | All Levels | 0-5 |

Workout Notes: Always finish with a cool-down stretch to improve flexibility and prevent soreness.

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Why Choose HipTrain?

For those looking to elevate their bodyweight HIIT workouts, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. With flexible scheduling for busy professionals, you can easily fit workouts into your day. Plus, HipTrain's services are HSA/FSA approved, making it a smart financial choice for your fitness journey.