Top 10 Bodyweight HIIT Workouts for Effective Home Exercise 2025

Finding effective workouts that can be done at home is essential for staying fit, especially in today's busy world. Bodyweight HIIT (High-Intensity Interval Training) workouts offer a great way to build strength, improve endurance, and burn calories without needing any equipment. Updated December 2025, here are the top 10 bodyweight HIIT workouts that you can easily integrate into your home exercise routine.

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Sets: 4
Reps: 30 seconds of each exercise, 15 seconds rest
Calories Burned: ~200
Difficulty Level: Beginner

| Exercise | Reps/Duration | Rest | |---------------|---------------|------| | Jumping Jacks | 30 seconds | 15s | | Push-Ups | 30 seconds | 15s |

2. Bodyweight Squats & Mountain Climbers

Duration: 25 minutes
Sets: 5
Reps: 30 seconds for each exercise, 15 seconds rest
Calories Burned: ~250
Difficulty Level: Intermediate

| Exercise | Reps/Duration | Rest | |-----------------|---------------|------| | Bodyweight Squats| 30 seconds | 15s | | Mountain Climbers| 30 seconds | 15s |

3. Burpees & High Knees

Duration: 20 minutes
Sets: 4
Reps: 40 seconds of each exercise, 20 seconds rest
Calories Burned: ~300
Difficulty Level: Advanced

| Exercise | Reps/Duration | Rest | |----------------|---------------|------| | Burpees | 40 seconds | 20s | | High Knees | 40 seconds | 20s |

4. Plank Jacks & Tricep Dips

Duration: 30 minutes
Sets: 4
Reps: 30 seconds for each exercise, 15 seconds rest
Calories Burned: ~220
Difficulty Level: Intermediate

| Exercise | Reps/Duration | Rest | |----------------|---------------|------| | Plank Jacks | 30 seconds | 15s | | Tricep Dips | 30 seconds | 15s |

5. Lateral Lunges & Skaters

Duration: 25 minutes
Sets: 5
Reps: 30 seconds for each exercise, 15 seconds rest
Calories Burned: ~240
Difficulty Level: Intermediate

| Exercise | Reps/Duration | Rest | |----------------|---------------|------| | Lateral Lunges | 30 seconds | 15s | | Skaters | 30 seconds | 15s |

6. Bear Crawls & Side Plank Raises

Duration: 30 minutes
Sets: 4
Reps: 30 seconds for each exercise, 15 seconds rest
Calories Burned: ~260
Difficulty Level: Advanced

| Exercise | Reps/Duration | Rest | |---------------------|---------------|------| | Bear Crawls | 30 seconds | 15s | | Side Plank Raises | 30 seconds | 15s |

7. Reverse Lunges & Flutter Kicks

Duration: 25 minutes
Sets: 4
Reps: 30 seconds for each exercise, 15 seconds rest
Calories Burned: ~230
Difficulty Level: Beginner

| Exercise | Reps/Duration | Rest | |------------------|---------------|------| | Reverse Lunges | 30 seconds | 15s | | Flutter Kicks | 30 seconds | 15s |

8. Tuck Jumps & Bicycle Crunches

Duration: 20 minutes
Sets: 4
Reps: 30 seconds for each exercise, 15 seconds rest
Calories Burned: ~280
Difficulty Level: Advanced

| Exercise | Reps/Duration | Rest | |--------------------|---------------|------| | Tuck Jumps | 30 seconds | 15s | | Bicycle Crunches | 30 seconds | 15s |

9. Wall Sit & Plank

Duration: 15 minutes
Sets: 4
Reps: 30 seconds for each exercise, 15 seconds rest
Calories Burned: ~150
Difficulty Level: Beginner

| Exercise | Reps/Duration | Rest | |--------------------|---------------|------| | Wall Sit | 30 seconds | 15s | | Plank | 30 seconds | 15s |

10. Shadow Boxing & Jump Squats

Duration: 20 minutes
Sets: 4
Reps: 30 seconds for each exercise, 15 seconds rest
Calories Burned: ~270
Difficulty Level: Intermediate

| Exercise | Reps/Duration | Rest | |--------------------|---------------|------| | Shadow Boxing | 30 seconds | 15s | | Jump Squats | 30 seconds | 15s |

Conclusion

Incorporating these bodyweight HIIT workouts into your home exercise routine can significantly enhance your strength and endurance while providing an efficient way to burn calories. For personalized coaching and to ensure you're maximizing your workout potential, consider HipTrain. Our certified trainers offer live 1-on-1 video sessions, making it easy to fit training into your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses, making it an affordable choice compared to traditional gyms.