Top 10 Bodyweight HIIT Exercises for Home Workouts 2025

Looking to elevate your fitness game without the need for expensive gym equipment? Bodyweight HIIT (High-Intensity Interval Training) exercises are perfect for anyone wanting to maximize their workout efficiency at home. In 2025, these exercises remain some of the best options for burning calories and enhancing cardiovascular fitness. Here’s an updated list of the top 10 bodyweight HIIT exercises you can do in the comfort of your home.

Updated January 2026

1. Jump Squats

• Sets: 3
• Reps: 12-15
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 8-10 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

2. Burpees

• Sets: 3
• Reps: 10-12
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 10-12 per minute
• Difficulty Level: High
• Equipment Needed: None

3. Mountain Climbers

• Sets: 3
• Reps: 20 (10 each leg)
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 8-10 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

4. Push-Up Variations (Standard, Diamond, Wide)

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 7-9 per minute
• Difficulty Level: Moderate to High
• Equipment Needed: None

5. High Knees

• Sets: 3
• Reps: 30 seconds
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 10-12 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

6. Plank Jacks

• Sets: 3
• Reps: 15-20
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 8-10 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

7. Skaters

• Sets: 3
• Reps: 10 each side
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 8-10 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

8. Lateral Lunges

• Sets: 3
• Reps: 10 each side
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 7-9 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

9. Tuck Jumps

• Sets: 3
• Reps: 10-12
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 10-12 per minute
• Difficulty Level: High
• Equipment Needed: None

10. Bicycle Crunches

• Sets: 3
• Reps: 15 each side
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 6-8 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

Sample HIIT Workout Table

| Exercise | Sets | Reps/Duration | Rest | |--------------------|------|---------------|----------| | Jump Squats | 3 | 12-15 | 15 sec | | Burpees | 3 | 10-12 | 15 sec | | Mountain Climbers | 3 | 20 | 15 sec | | Push-Up Variations | 3 | 10-15 | 15 sec | | High Knees | 3 | 30 sec | 15 sec | | Plank Jacks | 3 | 15-20 | 15 sec | | Skaters | 3 | 10 each side | 15 sec | | Lateral Lunges | 3 | 10 each side | 15 sec | | Tuck Jumps | 3 | 10-12 | 15 sec | | Bicycle Crunches | 3 | 15 each side | 15 sec |

Tips for Success:

• Ensure proper form to prevent injuries.
• Warm up before starting your HIIT routine.
• Modify exercises as necessary to match your fitness level.

For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers, making it easy to stay motivated and on track. Plus, our services are HSA/FSA approved for eligible expenses, making fitness more accessible.