Best HIIT Bodyweight Workouts for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) has become a staple for those looking to maximize their workouts in a short amount of time. Bodyweight workouts are an excellent choice for home fitness, as they require no equipment and can be tailored to any fitness level. Here are the best HIIT bodyweight workouts you can do at home in 2025.

1. Burpee Blast

• Duration: 20 minutes
• Reps: 10 burpees every minute for 20 minutes
• Calories Burned: Approximately 200
• Difficulty Level: Intermediate
• Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Burpees | 1 min | | 2 | Rest | 30 sec |

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2. Tabata Squat Challenge

• Duration: 16 minutes
• Reps: 20 seconds of squats, 10 seconds rest (repeat for 8 rounds)
• Calories Burned: Approximately 150
• Difficulty Level: Beginner
• Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Squats | 20 sec | | 2 | Rest | 10 sec |

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3. Mountain Climber Madness

• Duration: 15 minutes
• Reps: 30 seconds on, 15 seconds off (repeat for 5 rounds)
• Calories Burned: Approximately 180
• Difficulty Level: Intermediate
• Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Mountain Climbers| 30 sec | | 2 | Rest | 15 sec |

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4. Push-Up Pyramid

• Duration: 10 minutes
• Reps: Start with 1 push-up, add 1 push-up each minute until failure
• Calories Burned: Approximately 100
• Difficulty Level: Intermediate
• Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Push-ups | 1 min | | 2 | Rest | 30 sec |

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5. Lunge and Jump

• Duration: 12 minutes
• Reps: 10 lunges followed by 10 jump lunges for 4 rounds
• Calories Burned: Approximately 160
• Difficulty Level: Advanced
• Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Lunges | 1 min | | 2 | Jump Lunges | 1 min | | 3 | Rest | 30 sec |

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6. Plank to Push-Up

• Duration: 10 minutes
• Reps: 30 seconds on, 30 seconds off (repeat for 5 rounds)
• Calories Burned: Approximately 120
• Difficulty Level: Intermediate
• Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Plank to Push-Up | 30 sec | | 2 | Rest | 30 sec |

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7. High Knees

• Duration: 15 minutes
• Reps: 30 seconds on, 30 seconds off (repeat for 10 rounds)
• Calories Burned: Approximately 200
• Difficulty Level: Beginner
• Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | High Knees | 30 sec | | 2 | Rest | 30 sec |

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8. Tuck Jumps

• Duration: 10 minutes
• Reps: 15 tuck jumps, 30 seconds rest (repeat for 5 rounds)
• Calories Burned: Approximately 150
• Difficulty Level: Advanced
• Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Tuck Jumps | 1 min | | 2 | Rest | 30 sec |

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9. Skater Jumps

• Duration: 10 minutes
• Reps: 30 seconds on, 15 seconds off (repeat for 5 rounds)
• Calories Burned: Approximately 140
• Difficulty Level: Intermediate
• Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Skater Jumps | 30 sec | | 2 | Rest | 15 sec |

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10. Cooldown with Stretching

• Duration: 5-10 minutes
• Reps: Hold each stretch for 30 seconds
• Calories Burned: Approximately 50
• Difficulty Level: All levels
• Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Forward Fold | 30 sec | | 2 | Quad Stretch | 30 sec | | 3 | Shoulder Stretch | 30 sec |

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These HIIT bodyweight workouts are perfect for those looking to get fit from home without the need for expensive gym memberships. HipTrain offers affordable personal training options, including live 1-on-1 video sessions with certified trainers, making it easy to stay motivated and achieve your fitness goals. Plus, it's HSA/FSA approved for eligible expenses!