Best HIIT Bodyweight Workouts for Home Training 2025

Updated January 2026

High-Intensity Interval Training (HIIT) has become a popular choice for those looking to maximize their workouts in minimal time, especially for home training. Bodyweight workouts are particularly effective since they require no equipment and can be tailored to any fitness level. Here are the Best HIIT Bodyweight Workouts for Home Training in 2025:

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~10 per minute
Difficulty: Intermediate
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Burpees | 8-10 | 20 sec |

Tip: Focus on form to maximize efficiency and reduce injury risk.

2. Jump Squat Circuit

Duration: 30 seconds on, 15 seconds off
Sets: 3
Calories Burned: ~8 per minute
Difficulty: Beginner to Intermediate
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Jump Squats | 12-15 | 30 sec |

Tip: Land softly to protect your knees and joints.

3. Plank Jacks

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~7 per minute
Difficulty: Intermediate
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Plank Jacks | 15-20 | 30 sec |

Tip: Keep your core engaged to maintain stability.

4. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~10 per minute
Difficulty: Beginner to Intermediate
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | High Knees | 30-40 | 30 sec |

Tip: Pump your arms to increase intensity and maintain rhythm.

5. Mountain Climbers

Duration: 20 seconds on, 10 seconds off
Sets: 5
Calories Burned: ~8 per minute
Difficulty: Intermediate
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Mountain Climbers | 15-20 | 20 sec |

Tip: Keep your hips low to engage your core more effectively.

6. Lateral Lunges

Duration: 30 seconds on, 15 seconds off
Sets: 3
Calories Burned: ~6 per minute
Difficulty: Beginner
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Lateral Lunges | 10-12 each side | 30 sec |

Tip: Ensure your knee doesn’t extend past your toes for safety.

7. Russian Twists

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~6 per minute
Difficulty: Intermediate
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Russian Twists | 15-20 | 30 sec |

Tip: For added difficulty, lift your feet off the ground.

8. Skater Jumps

Duration: 30 seconds on, 15 seconds off
Sets: 3
Calories Burned: ~9 per minute
Difficulty: Intermediate
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | Skater Jumps | 10-15 each side | 30 sec |

Tip: Use your arms for balance and propulsion.

9. T-Push-Ups

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~9 per minute
Difficulty: Advanced
Equipment Needed: None

| Exercise | Reps | Duration | |----------|------|----------| | T-Push-Ups | 6-8 | 20 sec |

Tip: Rotate your body fully to engage your obliques.

10. Cool Down & Stretch

Duration: 5 minutes
Sets: 1
Calories Burned: ~2 per minute
Difficulty: All Levels
Equipment Needed: None

| Exercise | Duration | |----------|----------| | Static Stretches | 5 min |

Tip: Focus on breathing to lower your heart rate.

Why Choose HipTrain for Your HIIT Workouts?

Incorporating bodyweight HIIT workouts into your routine is an excellent way to stay fit at home. For those looking for personalized guidance, consider HipTrain. Our live 1-on-1 video personal training offers affordable sessions with certified trainers who can tailor workouts to your needs. Plus, our services are HSA/FSA approved, making it easier to invest in your health.

With these HIIT bodyweight workouts, you can achieve effective training right from your home while enjoying the flexibility and support that HipTrain provides. Start your journey towards better fitness today!