Top 10 Bodyweight HIIT Workouts for At-Home Training

Are you looking for effective bodyweight HIIT workouts that you can do from the comfort of your home? Look no further! In 2025, bodyweight HIIT (High-Intensity Interval Training) remains one of the most efficient ways to burn calories and improve your fitness level without the need for any equipment. Here’s an updated list of the top 10 bodyweight HIIT workouts for at-home training that you can start today!

1. Burpee Blast

• Duration: 20 seconds of work, 10 seconds of rest
• Sets: 8 rounds
• Difficulty: Intermediate
• Calories Burned: 10-15 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |----------|------|------| | Burpees | 8-10 | 4 |

2. Mountain Climbers Madness

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 5 rounds
• Difficulty: Beginner to Intermediate
• Calories Burned: 8-12 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |------------------|------|------| | Mountain Climbers| 15-20| 5 |

3. Jump Squats

• Duration: 25 seconds of work, 15 seconds of rest
• Sets: 6 rounds
• Difficulty: Intermediate
• Calories Burned: 12-18 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |-------------|------|------| | Jump Squats | 10-12| 6 |

4. High Knees

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Difficulty: Beginner
• Calories Burned: 8-10 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |-----------|------|------| | High Knees| 25-30| 4 |

5. Plank Jacks

• Duration: 20 seconds of work, 10 seconds of rest
• Sets: 8 rounds
• Difficulty: Intermediate
• Calories Burned: 10-15 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |------------|------|------| | Plank Jacks| 15-20| 4 |

6. Lateral Lunges

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 5 rounds
• Difficulty: Intermediate
• Calories Burned: 8-12 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |-----------------|------|------| | Lateral Lunges | 10-12| 5 |

7. Tuck Jumps

• Duration: 20 seconds of work, 10 seconds of rest
• Sets: 6 rounds
• Difficulty: Advanced
• Calories Burned: 12-20 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |------------|------|------| | Tuck Jumps | 8-10 | 6 |

8. Push-Up to Side Plank

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 5 rounds
• Difficulty: Intermediate
• Calories Burned: 10-15 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |--------------------------------|------|------| | Push-Up to Side Plank | 6-8 | 5 |

9. Skaters

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Difficulty: Intermediate
• Calories Burned: 10-15 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |----------|------|------| | Skaters | 10-15| 4 |

10. Core Twists

• Duration: 20 seconds of work, 10 seconds of rest
• Sets: 8 rounds
• Difficulty: Beginner
• Calories Burned: 8-12 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |-------------|------|------| | Core Twists | 15-20| 8 |

These workouts are perfect for anyone looking to get fit without the need for a gym or special equipment. Bodyweight HIIT workouts not only help in building strength but also improve cardiovascular health and endurance.

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For those who want to maximize their at-home training experience, consider HipTrain for personalized, affordable 1-on-1 live video personal training. With certified personal trainers, flexible scheduling, and HSA/FSA eligibility for eligible expenses, HipTrain is an excellent choice for busy professionals who want to stay fit.

Updated January 2026, these bodyweight HIIT workouts are designed to challenge you and help you achieve your fitness goals right from home. Start today and feel the difference!