Top 10 Bodyweight HIIT Workouts for Effective Home Training 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to achieve effective home training without the need for expensive equipment or gym memberships. These workouts utilize your own body weight for resistance, making them accessible for anyone, regardless of fitness level. Here are the top 10 bodyweight HIIT workouts to incorporate into your routine this year.

1. Burpee Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 200

| Exercise | Sets | Reps | |-------------|------|------| | Burpees | 5 | 10 | | Rest | 1 min| |

Equipment Needed: None
Tip: Focus on form to maximize intensity and reduce injury risk.

2. Tabata Squats

Duration: 16 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 150

| Exercise | Sets | Duration (sec) | |-------------|------|----------------| | Bodyweight Squats | 8 | 20 | | Rest | 8 | 10 |

Equipment Needed: None
Tip: Keep your chest up and push through your heels.

3. Mountain Climbers

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 180

| Exercise | Sets | Duration (sec) | |-------------|------|----------------| | Mountain Climbers | 5 | 30 | | Rest | 1 min| |

Equipment Needed: None
Tip: Maintain a steady pace to increase heart rate.

4. Push-Up Variations

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 200

| Exercise | Sets | Reps | |-------------|------|------| | Standard Push-Ups | 3 | 10-15 | | Wide Grip Push-Ups | 3 | 8-12 | | Diamond Push-Ups | 3 | 6-10 | | Rest | 1 min| |

Equipment Needed: None
Tip: Adjust hand placement to target different muscle groups.

5. Jumping Lunges

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 170

| Exercise | Sets | Duration (sec) | |-------------|------|----------------| | Jumping Lunges | 5 | 30 | | Rest | 1 min| |

Equipment Needed: None
Tip: Land softly to protect your knees.

6. Plank Jacks

Duration: 12 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 120

| Exercise | Sets | Duration (sec) | |-------------|------|----------------| | Plank Jacks | 6 | 30 | | Rest | 30 sec| |

Equipment Needed: None
Tip: Keep your core tight throughout the movement.

7. High Knees

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: Approx. 100

| Exercise | Sets | Duration (sec) | |-------------|------|----------------| | High Knees | 5 | 30 | | Rest | 30 sec| |

Equipment Needed: None
Tip: Pump your arms to maintain momentum.

8. Tuck Jumps

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 180

| Exercise | Sets | Duration (sec) | |-------------|------|----------------| | Tuck Jumps | 5 | 20 | | Rest | 40 sec| |

Equipment Needed: None
Tip: Focus on height and landing softly.

9. Bear Crawls

Duration: 12 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 150

| Exercise | Sets | Duration (sec) | |-------------|------|----------------| | Bear Crawls | 5 | 30 | | Rest | 30 sec| |

Equipment Needed: None
Tip: Keep your back flat and move slowly for control.

10. Core Finisher

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: Approx. 100

| Exercise | Sets | Reps | |-------------|------|------| | Bicycle Crunches | 3 | 15-20 | | Russian Twists | 3 | 15-20 | | Plank Hold | 3 | 30 sec |

Equipment Needed: None
Tip: Engage your core throughout each exercise.

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Why Choose HipTrain for Your HIIT Workouts?

If you're looking for personalized guidance while you tackle these bodyweight HIIT workouts, consider HipTrain. With live 1-on-1 video personal training, certified trainers help you maximize your workouts from the comfort of your home. Plus, our affordable pricing makes it easier to invest in your fitness journey, and you can use HSA/FSA funds for eligible expenses.