Top 10 Bodyweight HIIT Exercises for Every Fitness Level 2025

High-Intensity Interval Training (HIIT) is an efficient way to torch calories and build strength using your own body weight. Whether you're a beginner looking to start your fitness journey or an advanced athlete seeking new challenges, these bodyweight HIIT exercises can be tailored to fit your needs. Here’s the ultimate list of the top 10 bodyweight HIIT exercises to incorporate into your home workouts in 2025.

Updated January 2026

1. Jumping Jacks

• Difficulty Level: Easy
• Calories Burned: ~8-10 calories/min
• Sets/Reps: 3 sets of 30 seconds
• Equipment Needed: None

2. Burpees

• Difficulty Level: Intermediate
• Calories Burned: ~10-15 calories/min
• Sets/Reps: 3 sets of 10 reps
• Equipment Needed: None

3. Mountain Climbers

• Difficulty Level: Intermediate
• Calories Burned: ~8-12 calories/min
• Sets/Reps: 3 sets of 30 seconds
• Equipment Needed: None

4. High Knees

• Difficulty Level: Easy to Intermediate
• Calories Burned: ~8-12 calories/min
• Sets/Reps: 3 sets of 30 seconds
• Equipment Needed: None

5. Push-Ups

• Difficulty Level: Intermediate
• Calories Burned: ~7-10 calories/min
• Sets/Reps: 3 sets of 10-15 reps
• Equipment Needed: None

6. Squat Jumps

• Difficulty Level: Intermediate
• Calories Burned: ~10-15 calories/min
• Sets/Reps: 3 sets of 10 reps
• Equipment Needed: None

7. Plank Jacks

• Difficulty Level: Intermediate
• Calories Burned: ~8-12 calories/min
• Sets/Reps: 3 sets of 30 seconds
• Equipment Needed: None

8. Lunges

• Difficulty Level: Easy to Intermediate
• Calories Burned: ~5-10 calories/min
• Sets/Reps: 3 sets of 10 reps per leg
• Equipment Needed: None

9. Tuck Jumps

• Difficulty Level: Advanced
• Calories Burned: ~12-15 calories/min
• Sets/Reps: 3 sets of 8-10 reps
• Equipment Needed: None

10. Bear Crawls

• Difficulty Level: Intermediate
• Calories Burned: ~8-12 calories/min
• Sets/Reps: 3 sets of 30 seconds
• Equipment Needed: None

Workout Table

| Exercise | Difficulty Level | Sets | Reps/Duration | Calories Burned | |-------------------|------------------|------|------------------------|------------------| | Jumping Jacks | Easy | 3 | 30 seconds | ~8-10 cal/min | | Burpees | Intermediate | 3 | 10 reps | ~10-15 cal/min | | Mountain Climbers | Intermediate | 3 | 30 seconds | ~8-12 cal/min | | High Knees | Easy to Intermediate | 3 | 30 seconds | ~8-12 cal/min | | Push-Ups | Intermediate | 3 | 10-15 reps | ~7-10 cal/min | | Squat Jumps | Intermediate | 3 | 10 reps | ~10-15 cal/min | | Plank Jacks | Intermediate | 3 | 30 seconds | ~8-12 cal/min | | Lunges | Easy to Intermediate | 3 | 10 reps per leg | ~5-10 cal/min | | Tuck Jumps | Advanced | 3 | 8-10 reps | ~12-15 cal/min | | Bear Crawls | Intermediate | 3 | 30 seconds | ~8-12 cal/min |

Why Choose HipTrain for Your HIIT Workouts?

At HipTrain, we offer affordable live 1-on-1 personal training sessions tailored to your fitness level and goals. Our certified trainers can guide you through these bodyweight HIIT exercises, ensuring you maintain proper form and maximize your calorie burn. Plus, our sessions are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

With flexible scheduling, you can fit your workouts into your busy lifestyle, making it convenient to stay on track.