Top 10 Bodyweight HIIT Workouts for At-Home Fitness 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an efficient way to get fit, and bodyweight HIIT workouts are perfect for those looking to exercise at home without the need for equipment. Here are the top 10 bodyweight HIIT workouts for at-home fitness in 2025 that will help you torch calories and build strength, all while fitting into your busy lifestyle.

1. Burpee Blast

Duration: 15 minutes
Sets: 3
Reps: 10-15 per set
Calories Burned: 150-200
Difficulty Level: Intermediate
Equipment Needed: None

Workout Table:

| Exercise | Sets | Reps | |----------|------|------| | Burpees | 3 | 10-15|

Instructions:

• Start in a standing position.
• Drop into a squat, place your hands on the ground, and jump your feet back into a plank.
• Perform a push-up (optional), then jump your feet back to your hands and leap into the air.

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2. Jumping Jack Intervals

Duration: 10 minutes
Sets: 5
Duration per Set: 1 minute
Calories Burned: 100-150
Difficulty Level: Beginner
Equipment Needed: None

Workout Table:

| Exercise | Sets | Duration per Set | |----------------|------|------------------| | Jumping Jacks | 5 | 1 minute |

Instructions:

• Stand with your feet together and arms at your sides.
• Jump while spreading your legs and raising your arms overhead, then return to the starting position.

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3. Mountain Climbers

Duration: 12 minutes
Sets: 4
Duration per Set: 30 seconds
Calories Burned: 120-180
Difficulty Level: Intermediate
Equipment Needed: None

Workout Table:

| Exercise | Sets | Duration per Set | |-------------------|------|------------------| | Mountain Climbers | 4 | 30 seconds |

Instructions:

• Begin in a plank position.
• Drive your knees towards your chest alternately as quickly as possible.

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4. High Knees

Duration: 10 minutes
Sets: 5
Duration per Set: 1 minute
Calories Burned: 100-150
Difficulty Level: Beginner
Equipment Needed: None

Workout Table:

| Exercise | Sets | Duration per Set | |--------------|------|------------------| | High Knees | 5 | 1 minute |

Instructions:

• Stand tall and run in place, bringing your knees up to hip level.

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5. Plank Jacks

Duration: 12 minutes
Sets: 4
Duration per Set: 30 seconds
Calories Burned: 120-180
Difficulty Level: Intermediate
Equipment Needed: None

Workout Table:

| Exercise | Sets | Duration per Set | |---------------|------|------------------| | Plank Jacks | 4 | 30 seconds |

Instructions:

• Start in a plank position and jump your feet out and in, like a jumping jack.

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6. Squat Jumps

Duration: 15 minutes
Sets: 3
Reps: 10-15 per set
Calories Burned: 150-200
Difficulty Level: Intermediate
Equipment Needed: None

Workout Table:

| Exercise | Sets | Reps | |------------------|------|------| | Squat Jumps | 3 | 10-15 |

Instructions:

• Perform a squat and explode upwards into a jump, landing softly back into a squat.

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7. Tuck Jumps

Duration: 12 minutes
Sets: 4
Reps: 8-12 per set
Calories Burned: 120-180
Difficulty Level: Advanced
Equipment Needed: None

Workout Table:

| Exercise | Sets | Reps | |----------------|------|------| | Tuck Jumps | 4 | 8-12 |

Instructions:

• Jump up while bringing your knees towards your chest, landing softly.

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8. Lateral Shuffles

Duration: 10 minutes
Sets: 5
Duration per Set: 1 minute
Calories Burned: 100-150
Difficulty Level: Beginner
Equipment Needed: None

Workout Table:

| Exercise | Sets | Duration per Set | |-------------------|------|------------------| | Lateral Shuffles | 5 | 1 minute |

Instructions:

• Shuffle side to side quickly, keeping your knees bent.

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9. Skaters

Duration: 12 minutes
Sets: 4
Duration per Set: 30 seconds
Calories Burned: 120-180
Difficulty Level: Intermediate
Equipment Needed: None

Workout Table:

| Exercise | Sets | Duration per Set | |---------------|------|------------------| | Skaters | 4 | 30 seconds |

Instructions:

• Leap from side to side, landing on one foot, mimicking a skating motion.

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10. Bear Crawls

Duration: 15 minutes
Sets: 3
Duration per Set: 1 minute
Calories Burned: 150-200
Difficulty Level: Advanced
Equipment Needed: None

Workout Table:

| Exercise | Sets | Duration per Set | |----------------|------|------------------| | Bear Crawls | 3 | 1 minute |

Instructions:

• Start on all fours, lift your knees off the ground and crawl forward, keeping your back flat.

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These bodyweight HIIT workouts are perfect for at-home fitness enthusiasts looking to maximize their workout efficiency without needing a gym. Incorporating these exercises into your routine can help you achieve your fitness goals in 2025 and beyond.

For those seeking personalized guidance, consider HipTrain. With affordable pricing, live 1-on-1 video personal training sessions, and certified trainers, you can achieve your fitness goals from the comfort of your home. Plus, HipTrain services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.