Best HIIT Workouts for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) has become one of the most popular methods of exercising, especially for those looking to maximize fat burning in a short amount of time. If you're looking to break a sweat and burn calories without stepping foot in a gym, here are the best HIIT workouts for home in 2025. Each workout is designed to be efficient, effective, and easily adaptable to your fitness level.

1. Jumping Jacks & Push-Ups

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 per 30 minutes

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

2. Burpees & Mountain Climbers

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 per 30 minutes

| Exercise | Duration | Sets | |--------------------|-----------|------| | Burpees | 30 seconds| 4 | | Mountain Climbers | 30 seconds| 4 | | Rest | 30 seconds| 4 |

3. Squat Jumps & Plank Jacks

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400 per 30 minutes

| Exercise | Duration | Sets | |------------------|-----------|------| | Squat Jumps | 30 seconds| 4 | | Plank Jacks | 30 seconds| 4 | | Rest | 30 seconds| 4 |

4. High Knees & Sit-Ups

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 per 30 minutes

| Exercise | Duration | Sets | |------------------|-----------|------| | High Knees | 30 seconds| 3 | | Sit-Ups | 30 seconds| 3 | | Rest | 30 seconds| 3 |

5. Skaters & Russian Twists

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 per 30 minutes

| Exercise | Duration | Sets | |------------------|-----------|------| | Skaters | 30 seconds| 4 | | Russian Twists | 30 seconds| 4 | | Rest | 30 seconds| 4 |

6. Tuck Jumps & Bicycle Crunches

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 300-450 per 30 minutes

| Exercise | Duration | Sets | |----------------------|-----------|------| | Tuck Jumps | 30 seconds| 4 | | Bicycle Crunches | 30 seconds| 4 | | Rest | 30 seconds| 4 |

7. Kettlebell Swings & Box Jumps

Equipment Needed: Kettlebell, Box (or sturdy surface)
Difficulty Level: Advanced
Calories Burned: Approximately 400-500 per 30 minutes

| Exercise | Duration | Sets | |----------------------|-----------|------| | Kettlebell Swings | 30 seconds| 4 | | Box Jumps | 30 seconds| 4 | | Rest | 30 seconds| 4 |

8. Battle Ropes & Jump Rope

Equipment Needed: Battle Ropes, Jump Rope
Difficulty Level: Advanced
Calories Burned: Approximately 400-600 per 30 minutes

| Exercise | Duration | Sets | |----------------------|-----------|------| | Battle Ropes | 30 seconds| 4 | | Jump Rope | 30 seconds| 4 | | Rest | 30 seconds| 4 |

9. Shadow Boxing & Lunges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 250-350 per 30 minutes

| Exercise | Duration | Sets | |----------------------|-----------|------| | Shadow Boxing | 30 seconds| 4 | | Lunges | 30 seconds| 4 | | Rest | 30 seconds| 4 |

10. Core and Cardio Circuit

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400 per 30 minutes

| Exercise | Duration | Sets | |----------------------|-----------|------| | Jump Rope | 1 minute | 3 | | Plank | 30 seconds| 3 | | Burpees | 30 seconds| 3 | | Rest | 30 seconds| 3 |

Conclusion

Incorporating these HIIT workouts into your home routine can help you achieve your fitness goals in 2025. With the flexibility of doing these exercises at home, you can easily fit them into your busy schedule.

For personalized guidance and support, consider trying HipTrain. Our certified personal trainers offer live 1-on-1 video sessions tailored to your fitness level, all at an affordable price. Plus, our services are HSA/FSA approved for eligible expenses.