Best Equipment-Free HIIT Workouts for Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most efficient workout styles, burning calories and building strength in a short amount of time. The beauty of HIIT is that it can be done anywhere, including the comfort of your home, without any equipment. Here are the best equipment-free HIIT workouts for 2025 that you can incorporate into your fitness routine.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8 per minute

Jumping jacks are a classic warm-up that gets your heart rate up and prepares your body for more intense movements.

2. Bodyweight Squats

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~5 per minute

Stand with feet shoulder-width apart and squat down as if sitting in a chair, keeping your chest up.

3. Push-Ups

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~7 per minute

Keep your body straight and lower yourself until your chest nearly touches the ground. Modify by doing knee push-ups if needed.

4. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10 per minute

Run in place, bringing your knees up towards your chest as high as possible, pumping your arms for extra intensity.

5. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8 per minute

Start in a plank position and alternate bringing your knees toward your chest quickly.

6. Burpees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~12 per minute

From a standing position, drop into a squat, kick your feet back into a plank, then return to squat and jump up.

7. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~9 per minute

In a plank position, jump your feet out wide and back together while keeping your core tight.

8. Lateral Shuffles

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~6 per minute

Shuffle side to side, keeping your knees bent and your chest up to engage your legs and core.

9. Tuck Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~11 per minute

Jump as high as you can while tucking your knees to your chest.

10. Cool Down and Stretch

• Duration: 5-10 minutes
• Calories Burned: Minimal but essential for recovery

Finish your workout with a cool-down that includes stretching to help your body recover and prevent injury.

Sample HIIT Workout Table

| Exercise | Duration | Rest | Sets | Calories Burned | |-------------------|----------|------|------|------------------| | Jumping Jacks | 30 sec | 15 sec | 4 | ~8 per minute | | Bodyweight Squats | 30 sec | 15 sec | 4 | ~5 per minute | | Push-Ups | 30 sec | 15 sec | 4 | ~7 per minute | | High Knees | 30 sec | 15 sec | 4 | ~10 per minute | | Mountain Climbers | 30 sec | 15 sec | 4 | ~8 per minute | | Burpees | 30 sec | 15 sec | 4 | ~12 per minute | | Plank Jacks | 30 sec | 15 sec | 4 | ~9 per minute | | Lateral Shuffles | 30 sec | 15 sec | 4 | ~6 per minute | | Tuck Jumps | 30 sec | 15 sec | 4 | ~11 per minute |

These workouts are not only efficient but also adaptable to your fitness level. If you’re looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you optimize your HIIT workouts and stay motivated.

Incorporate these equipment-free HIIT workouts into your routine for a quick and effective workout that fits your busy lifestyle!