Top 10 Bodyweight HIIT Workouts for Effective Home Fitness 2025

Updated January 2026

If you're looking to maximize your workout efficiency at home, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice. Not only do they require minimal to no equipment, but they also provide an intense workout that can be tailored to fit your schedule. Here, we present the top 10 bodyweight HIIT workouts for effective home fitness in 2025.

1. Burpee Blast

• Duration: 20 minutes
• Sets: 4
• Reps: 10 burpees per set
• Calories Burned: ~200
• Difficulty: Intermediate

Workout Breakdown:

• 10 burpees
• 30 seconds rest

2. Mountain Climber Madness

• Duration: 15 minutes
• Sets: 5
• Reps: 30 seconds on, 15 seconds off
• Calories Burned: ~150
• Difficulty: Beginner to Intermediate

Workout Breakdown:

• 30 seconds of mountain climbers
• 15 seconds rest

3. Squat Jump Circuit

• Duration: 12 minutes
• Sets: 3
• Reps: 15 jumps per set
• Calories Burned: ~120
• Difficulty: Intermediate

Workout Breakdown:

• 15 squat jumps
• 30 seconds rest

4. Push-Up Power

• Duration: 15 minutes
• Sets: 4
• Reps: 10-15 push-ups per set
• Calories Burned: ~100
• Difficulty: Beginner to Advanced

Workout Breakdown:

• 10-15 push-ups
• 30 seconds rest

5. Lunge & Lateral Shuffle

• Duration: 20 minutes
• Sets: 4
• Reps: 10 lunges (5 each leg) and 30 seconds lateral shuffle per set
• Calories Burned: ~180
• Difficulty: Intermediate

Workout Breakdown:

• 10 lunges
• 30 seconds lateral shuffle
• 30 seconds rest

6. High Knees Challenge

• Duration: 10 minutes
• Sets: 5
• Reps: 30 seconds on, 15 seconds off
• Calories Burned: ~130
• Difficulty: Beginner

Workout Breakdown:

• 30 seconds of high knees
• 15 seconds rest

7. Plank Jacks

• Duration: 15 minutes
• Sets: 4
• Reps: 30 seconds on, 30 seconds off
• Calories Burned: ~110
• Difficulty: Intermediate

Workout Breakdown:

• 30 seconds of plank jacks
• 30 seconds rest

8. Tuck Jumps

• Duration: 12 minutes
• Sets: 4
• Reps: 10 tuck jumps per set
• Calories Burned: ~150
• Difficulty: Advanced

Workout Breakdown:

• 10 tuck jumps
• 30 seconds rest

9. Bear Crawl Burnout

• Duration: 10 minutes
• Sets: 4
• Reps: 30 seconds on, 30 seconds off
• Calories Burned: ~120
• Difficulty: Intermediate

Workout Breakdown:

• 30 seconds of bear crawls
• 30 seconds rest

10. Core Crusher

• Duration: 15 minutes
• Sets: 3
• Reps: 10-15 reps of each exercise (bicycle crunches, Russian twists)
• Calories Burned: ~140
• Difficulty: Intermediate

Workout Breakdown:

• 10-15 bicycle crunches
• 10-15 Russian twists
• 30 seconds rest

Equipment Needed

• None (optional mat for comfort)

Practical Tips

• Ensure proper form to prevent injuries.
• Warm up before starting the HIIT sessions.
• Stay hydrated throughout your workout.
• Adjust the intensity according to your fitness level.

Why Choose HipTrain?

For those looking to enhance their home workouts, HipTrain offers affordable, live 1-on-1 video personal training with certified trainers. Our sessions can be tailored to your fitness level and schedule, helping you maximize your HIIT workouts while ensuring proper form and technique. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.