Best Equipment-Free HIIT Workouts for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an excellent way to get your heart rate up and burn calories without the need for fancy equipment. Whether you're a beginner or an advanced fitness enthusiast, these equipment-free HIIT workouts can be done right in your living room. Here are the best equipment-free HIIT workouts for home in 2025 that will keep you fit, engaged, and motivated.

1. Jumping Jacks & Push-Ups

• Duration: 30 seconds each
• Sets: 4
• Calories Burned: Approx. 250-300
• Difficulty Level: Beginner
• Workout Table:

| Exercise | Duration | Sets | |----------------|-----------|------| | Jumping Jacks | 30 sec | 4 | | Push-Ups | 30 sec | 4 | | Rest | 30 sec | 3 |

2. High Knees & Mountain Climbers

• Duration: 30 seconds each
• Sets: 4
• Calories Burned: Approx. 300-350
• Difficulty Level: Intermediate
• Workout Table:

| Exercise | Duration | Sets | |-------------------|-----------|------| | High Knees | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 | | Rest | 30 sec | 3 |

3. Bodyweight Squats & Burpees

• Duration: 30 seconds each
• Sets: 4
• Calories Burned: Approx. 350-400
• Difficulty Level: Intermediate
• Workout Table:

| Exercise | Duration | Sets | |------------------|-----------|------| | Bodyweight Squats | 30 sec | 4 | | Burpees | 30 sec | 4 | | Rest | 30 sec | 3 |

4. Plank Jacks & Russian Twists

• Duration: 30 seconds each
• Sets: 4
• Calories Burned: Approx. 200-250
• Difficulty Level: Intermediate
• Workout Table:

| Exercise | Duration | Sets | |-------------------|-----------|------| | Plank Jacks | 30 sec | 4 | | Russian Twists | 30 sec | 4 | | Rest | 30 sec | 3 |

5. Skaters & Tuck Jumps

• Duration: 30 seconds each
• Sets: 4
• Calories Burned: Approx. 300-400
• Difficulty Level: Advanced
• Workout Table:

| Exercise | Duration | Sets | |-----------------|-----------|------| | Skaters | 30 sec | 4 | | Tuck Jumps | 30 sec | 4 | | Rest | 30 sec | 3 |

6. Lateral Lunges & Plank Shoulder Taps

• Duration: 30 seconds each
• Sets: 4
• Calories Burned: Approx. 250-300
• Difficulty Level: Intermediate
• Workout Table:

| Exercise | Duration | Sets | |------------------------|-----------|------| | Lateral Lunges | 30 sec | 4 | | Plank Shoulder Taps | 30 sec | 4 | | Rest | 30 sec | 3 |

7. Inchworms & Broad Jumps

• Duration: 30 seconds each
• Sets: 4
• Calories Burned: Approx. 300-350
• Difficulty Level: Intermediate
• Workout Table:

| Exercise | Duration | Sets | |-----------------|-----------|------| | Inchworms | 30 sec | 4 | | Broad Jumps | 30 sec | 4 | | Rest | 30 sec | 3 |

8. Flutter Kicks & Side Plank Dips

• Duration: 30 seconds each
• Sets: 4
• Calories Burned: Approx. 200-250
• Difficulty Level: Beginner
• Workout Table:

| Exercise | Duration | Sets | |-------------------|-----------|------| | Flutter Kicks | 30 sec | 4 | | Side Plank Dips | 30 sec | 4 | | Rest | 30 sec | 3 |

9. Bear Crawls & Jump Squats

• Duration: 30 seconds each
• Sets: 4
• Calories Burned: Approx. 300-400
• Difficulty Level: Advanced
• Workout Table:

| Exercise | Duration | Sets | |-----------------|-----------|------| | Bear Crawls | 30 sec | 4 | | Jump Squats | 30 sec | 4 | | Rest | 30 sec | 3 |

10. Seated Leg Lifts & Wall Sit

• Duration: 30 seconds each
• Sets: 4
• Calories Burned: Approx. 150-200
• Difficulty Level: Beginner
• Workout Table:

| Exercise | Duration | Sets | |------------------|-----------|------| | Seated Leg Lifts | 30 sec | 4 | | Wall Sit | 30 sec | 4 | | Rest | 30 sec | 3 |

These workouts are not only effective but also flexible, fitting into the busy schedules of professionals. Plus, with HipTrain, you can enhance your HIIT experience with live 1-on-1 personal training sessions. Our certified trainers can help you master these exercises, ensuring you're performing them correctly for optimal results.

With affordable pricing compared to traditional gyms and HSA/FSA eligibility for eligible expenses, HipTrain makes it easier than ever to prioritize your fitness.