Top 10 Best Bodyweight HIIT Workouts for Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way to boost your fitness levels, and the best part is you can do it right from home with no equipment necessary! Here are the top 10 bodyweight HIIT workouts you can easily incorporate into your routine in 2025.

1. Jumping Jacks & Push-Ups

Workout Details:

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~100 calories

| Exercise | Reps/Duration | |------------------|---------------| | Jumping Jacks | 20 seconds | | Push-Ups | 20 seconds |

Difficulty: Beginner

Tip: Ensure proper form in push-ups by keeping your body in a straight line.

2. Squat Jumps & Plank Jacks

Workout Details:

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~120 calories

| Exercise | Reps/Duration | |------------------|---------------| | Squat Jumps | 30 seconds | | Plank Jacks | 30 seconds |

Difficulty: Intermediate

Tip: Land softly during squat jumps to reduce impact on your joints.

3. Burpees & High Knees

Workout Details:

• Duration: 25 seconds on, 10 seconds off
• Sets: 5
• Calories Burned: ~150 calories

| Exercise | Reps/Duration | |------------------|---------------| | Burpees | 25 seconds | | High Knees | 25 seconds |

Difficulty: Advanced

Tip: Keep your core tight during burpees for better stability.

4. Mountain Climbers & Side Lunges

Workout Details:

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~130 calories

| Exercise | Reps/Duration | |------------------|---------------| | Mountain Climbers| 30 seconds | | Side Lunges | 30 seconds |

Difficulty: Intermediate

Tip: Drive your knees towards your chest quickly to maximize intensity.

5. Tuck Jumps & Russian Twists

Workout Details:

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Calories Burned: ~140 calories

| Exercise | Reps/Duration | |------------------|---------------| | Tuck Jumps | 20 seconds | | Russian Twists | 20 seconds |

Difficulty: Advanced

Tip: Keep your feet off the ground during Russian twists for extra core engagement.

6. Skaters & Plank Hold

Workout Details:

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~110 calories

| Exercise | Reps/Duration | |------------------|---------------| | Skaters | 30 seconds | | Plank Hold | 30 seconds |

Difficulty: Intermediate

Tip: Focus on balance during skaters to enhance coordination.

7. Lateral Shuffles & Bicycle Crunches

Workout Details:

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~120 calories

| Exercise | Reps/Duration | |------------------|---------------| | Lateral Shuffles | 20 seconds | | Bicycle Crunches | 20 seconds |

Difficulty: Beginner

Tip: Keep your core engaged during bicycle crunches for maximum effectiveness.

8. Broad Jumps & Wall Sit

Workout Details:

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~130 calories

| Exercise | Reps/Duration | |------------------|---------------| | Broad Jumps | 30 seconds | | Wall Sit | 30 seconds |

Difficulty: Intermediate

Tip: Maintain a 90-degree angle at your knees during wall sits.

9. Crab Toe Touches & Flutter Kicks

Workout Details:

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Calories Burned: ~110 calories

| Exercise | Reps/Duration | |------------------|---------------| | Crab Toe Touches | 20 seconds | | Flutter Kicks | 20 seconds |

Difficulty: Advanced

Tip: Keep your arms and legs straight during flutter kicks for better control.

10. Inchworms & Reverse Lunges

Workout Details:

• Duration: 25 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~140 calories

| Exercise | Reps/Duration | |------------------|---------------| | Inchworms | 25 seconds | | Reverse Lunges | 25 seconds |

Difficulty: Intermediate

Tip: Maintain a straight back during inchworms to prevent strain.

With these bodyweight HIIT workouts, you can effectively challenge yourself at home without the need for any equipment. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions to help you achieve your fitness goals. Our certified trainers are available with flexible scheduling to fit your busy lifestyle, and our services are HSA/FSA approved for eligible expenses.