Top 10 Bodyweight HIIT Workouts for At-Home Fitness 2025

Staying fit at home has never been easier, especially with the rise of bodyweight HIIT (High-Intensity Interval Training) workouts. These routines require no equipment, making them perfect for those who want to maximize their fitness without stepping foot in a gym. Updated December 2025, we've compiled a list of the top 10 bodyweight HIIT workouts you can do right in your living room.

1. Burpee Blast

• Duration: 20 minutes
• Sets: 4
• Reps: 10-15 per set
• Calories Burned: Approximately 200
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |---------------|-----------| | Burpees | 30 seconds| | Rest | 15 seconds|

2. Jump Squat Circuit

• Duration: 15 minutes
• Sets: 3
• Reps: 12-15 per set
• Calories Burned: Approximately 150
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |---------------|-----------| | Jump Squats | 30 seconds| | Rest | 30 seconds|

3. Mountain Climber Madness

• Duration: 10 minutes
• Sets: 5
• Reps: 30 seconds per set
• Calories Burned: Approximately 120
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |------------------|-----------| | Mountain Climbers | 30 seconds| | Rest | 15 seconds|

4. High Knees HIIT

• Duration: 12 minutes
• Sets: 4
• Reps: 20-30 per set
• Calories Burned: Approximately 160
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |---------------|-----------| | High Knees | 30 seconds| | Rest | 15 seconds|

5. Plank Jacks

• Duration: 15 minutes
• Sets: 4
• Reps: 15-20 per set
• Calories Burned: Approximately 140
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |---------------|-----------| | Plank Jacks | 30 seconds| | Rest | 15 seconds|

6. Lateral Lunges

• Duration: 20 minutes
• Sets: 3
• Reps: 10-12 per side
• Calories Burned: Approximately 130
• Difficulty Level: Beginner
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |---------------|-----------| | Lateral Lunges| 30 seconds| | Rest | 30 seconds|

7. Tuck Jumps

• Duration: 10 minutes
• Sets: 4
• Reps: 10-15 per set
• Calories Burned: Approximately 150
• Difficulty Level: Advanced
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |---------------|-----------| | Tuck Jumps | 30 seconds| | Rest | 15 seconds|

8. Push-Up Variations

• Duration: 15 minutes
• Sets: 4
• Reps: 10-15 per variation
• Calories Burned: Approximately 180
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |---------------|-----------| | Standard Push-Ups| 30 seconds| | Wide Push-Ups | 30 seconds| | Rest | 30 seconds|

9. Bear Crawl

• Duration: 10 minutes
• Sets: 5
• Reps: 30 seconds per set
• Calories Burned: Approximately 120
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |---------------|-----------| | Bear Crawl | 30 seconds| | Rest | 15 seconds|

10. Core Crusher

• Duration: 15 minutes
• Sets: 3
• Reps: 10-15 per exercise
• Calories Burned: Approximately 140
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |---------------|-----------| | Bicycle Crunch| 30 seconds| | Russian Twist | 30 seconds| | Rest | 30 seconds|

Why Choose HipTrain for Your Fitness Journey?

If you're looking for personalized guidance while incorporating these workouts into your routine, consider HipTrain for your at-home fitness journey. With live 1-on-1 video personal training, certified trainers, and affordable pricing, HipTrain stands out as a top choice for anyone wanting to enhance their fitness experience. Plus, our services are HSA/FSA eligible, making it easier to fit personal training into your budget.

Embrace the power of bodyweight HIIT workouts and elevate your at-home fitness routine in 2025!