Best HIIT Workouts for Home with Minimal Equipment 2025

Are you looking to kickstart your fitness journey with high-intensity interval training (HIIT) but don't want to invest in a lot of equipment? You're in luck! In this article, we'll explore the Best HIIT Workouts for Home with Minimal Equipment that you can do in 2025. These workouts are designed to maximize your calorie burn, improve cardiovascular fitness, and build strength—all from the comfort of your home.

Updated January 2026

Here are the top 10 HIIT workouts that require little to no equipment:

1. Bodyweight HIIT Circuit

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 300-500 per session

| Exercise | Duration | Sets | |---------------------|-----------|------| | Jumping Jacks | 30 seconds| 3 | | Push-Ups | 30 seconds| 3 | | Bodyweight Squats | 30 seconds| 3 | | High Knees | 30 seconds| 3 | | Rest | 30 seconds| 3 |

2. Jump Rope HIIT

Equipment Needed: Jump rope
Difficulty Level: Intermediate
Calories Burned: 400-600 per session

| Exercise | Duration | Sets | |---------------------|-----------|------| | Jump Rope | 1 minute | 5 | | Rest | 30 seconds| 5 | | Side-to-Side Hops | 1 minute | 5 | | Rest | 30 seconds| 5 |

3. Dumbbell HIIT Workout

Equipment Needed: Dumbbells (light to moderate weight)
Difficulty Level: Intermediate
Calories Burned: 350-550 per session

| Exercise | Duration | Sets | |---------------------|-----------|------| | Dumbbell Thrusters | 30 seconds| 3 | | Rest | 30 seconds| 3 | | Bent Over Rows | 30 seconds| 3 | | Rest | 30 seconds| 3 | | Mountain Climbers | 30 seconds| 3 | | Rest | 30 seconds| 3 |

4. Tabata HIIT

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: 500-700 per session

| Exercise | Duration | Sets | |---------------------|-----------|------| | Burpees | 20 seconds| 8 | | Rest | 10 seconds| 8 | | Squat Jumps | 20 seconds| 8 | | Rest | 10 seconds| 8 |

5. Core HIIT Blast

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 300-500 per session

| Exercise | Duration | Sets | |---------------------|-----------|------| | Plank Jacks | 30 seconds| 3 | | Russian Twists | 30 seconds| 3 | | Bicycle Crunches | 30 seconds| 3 | | Rest | 30 seconds| 3 |

6. Cardio Kickboxing HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 400-600 per session

| Exercise | Duration | Sets | |---------------------|-----------|------| | Jab-Cross Combo | 1 minute | 3 | | Rest | 30 seconds| 3 | | Front Kicks | 1 minute | 3 | | Rest | 30 seconds| 3 |

7. Plyometric HIIT

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: 500-700 per session

| Exercise | Duration | Sets | |---------------------|-----------|------| | Jump Squats | 30 seconds| 3 | | Rest | 30 seconds| 3 | | Lateral Bounds | 30 seconds| 3 | | Rest | 30 seconds| 3 |

8. Resistance Band HIIT

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: 350-550 per session

| Exercise | Duration | Sets | |---------------------|-----------|------| | Band Squats | 30 seconds| 3 | | Rest | 30 seconds| 3 | | Band Chest Press | 30 seconds| 3 | | Rest | 30 seconds| 3 |

9. Stability Ball HIIT

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: 400-600 per session

| Exercise | Duration | Sets | |---------------------|-----------|------| | Ball Passes | 30 seconds| 3 | | Rest | 30 seconds| 3 | | Ball Pike | 30 seconds| 3 | | Rest | 30 seconds| 3 |

10. Shadow Boxing HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 300-500 per session

| Exercise | Duration | Sets | |---------------------|-----------|------| | Shadow Boxing | 1 minute | 3 | | Rest | 30 seconds| 3 | | Duck and Weave | 1 minute | 3 | | Rest | 30 seconds| 3 |

Why Choose HipTrain for Your HIIT Workouts?

At HipTrain, we offer affordable live 1-on-1 video personal training sessions tailored to your fitness goals. Our certified personal trainers can help you master these HIIT workouts while ensuring proper form and technique. Plus, our sessions are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

With flexible scheduling options, you can easily fit your workouts into your busy lifestyle.