Top 10 Best Bodyweight HIIT Workouts for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to torch calories and improve your fitness levels without the need for fancy equipment. Bodyweight HIIT workouts are particularly effective for home workouts, allowing you to get fit on your own schedule. Here are the Top 10 Best Bodyweight HIIT Workouts for Home that you can incorporate into your routine in 2025.

1. Jump Squats

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 12 calories per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |------------------|---------|------| | Jump Squats | 20 sec | 4 |

How to Do It:

1. Stand with your feet shoulder-width apart.
2. Lower into a squat, then explode upwards, jumping as high as you can.
3. Land softly and go straight into the next squat.

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2. Burpees

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Difficulty Level: Advanced
• Calories Burned: Approximately 15 calories per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |----------|---------|------| | Burpees | 30 sec | 3 |

How to Do It:

1. Start in a standing position.
2. Drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.

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3. Mountain Climbers

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10 calories per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |--------------------|---------|------| | Mountain Climbers | 30 sec | 4 |

How to Do It:

1. Start in a high plank position.
2. Drive one knee towards your chest, then switch legs quickly.

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4. High Knees

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 8 calories per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |------------|---------|------| | High Knees | 20 sec | 4 |

How to Do It:

1. Stand tall and run in place while bringing your knees up to hip level.

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5. Plank Jacks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Difficulty Level: Intermediate
• Calories Burned: Approximately 9 calories per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |---------------|---------|------| | Plank Jacks | 30 sec | 3 |

How to Do It:

1. Start in a plank position.
2. Jump your feet out wide, then back together, keeping your core tight.

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6. Tuck Jumps

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty Level: Advanced
• Calories Burned: Approximately 12 calories per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |--------------|---------|------| | Tuck Jumps | 20 sec | 4 |

How to Do It:

1. Stand with your feet shoulder-width apart.
2. Jump as high as you can, bringing your knees to your chest.

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7. Skaters

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10 calories per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |-----------|---------|------| | Skaters | 30 sec | 3 |

How to Do It:

1. Jump to the right, landing on your right foot while bringing your left foot behind you.
2. Alternate sides quickly.

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8. Bear Crawls

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8 calories per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |---------------|---------|------| | Bear Crawls | 30 sec | 3 |

How to Do It:

1. Start on all fours, lift your knees off the ground.
2. Move forward by alternating hand and foot.

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9. Side Lunges

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Beginner
• Calories Burned: Approximately 6 calories per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |--------------|---------|------| | Side Lunges | 30 sec | 4 |

How to Do It:

1. Step to the side with your right foot while bending your right knee and keeping your left leg straight.
2. Return to the starting position and repeat on the other side.

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10. Russian Twists

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Difficulty Level: Intermediate
• Calories Burned: Approximately 7 calories per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |------------------|---------|------| | Russian Twists | 30 sec | 3 |

How to Do It:

1. Sit on the floor with your knees bent and lean back slightly.
2. Twist your torso to touch the ground beside you, alternating sides.

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These bodyweight HIIT workouts are perfect for anyone looking to get fit from home in 2025. They require no equipment, and you can adjust the intensity based on your fitness level.

For personalized guidance and to maximize your results, consider trying HipTrain. Our live 1-on-1 video personal training sessions are affordable, certified, and flexible to fit your busy schedule. Plus, you can use HSA/FSA funds for eligible expenses!