Top 10 Bodyweight HIIT Workouts for Fast Results 2025

Updated December 2025

Are you looking for effective bodyweight HIIT workouts that can help you achieve fast results from the comfort of your home? High-Intensity Interval Training (HIIT) is a fantastic way to burn calories, build strength, and improve cardiovascular health without the need for expensive equipment or a gym membership. Here’s our list of the top 10 bodyweight HIIT workouts that you can do at home, along with essential details such as reps, sets, duration, and tips on how to maximize your results.

1. Jumping Jacks & Push-Ups

• Duration: 20 seconds of work, 10 seconds of rest
• Sets: 4 rounds
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~8-12 calories per minute

| Exercise | Reps | Duration | |------------------|-----------|----------| | Jumping Jacks | 20 | 20 sec | | Push-Ups | 10-15 | 20 sec | | Rest | | 10 sec |

2. Burpees & Mountain Climbers

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

| Exercise | Reps | Duration | |--------------------|-----------|----------| | Burpees | 8-10 | 30 sec | | Mountain Climbers | 20 | 30 sec | | Rest | | 15 sec |

3. High Knees & Bodyweight Squats

• Duration: 40 seconds of work, 20 seconds of rest
• Sets: 4 rounds
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~10-14 calories per minute

| Exercise | Reps | Duration | |-------------------|-----------|----------| | High Knees | 20 | 40 sec | | Bodyweight Squats | 15-20 | 40 sec | | Rest | | 20 sec |

4. Plank Jacks & Lunges

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~10-13 calories per minute

| Exercise | Reps | Duration | |-------------------|-----------|----------| | Plank Jacks | 15 | 30 sec | | Lunges | 10-12 each leg | 30 sec | | Rest | | 15 sec |

5. Skaters & Tricep Dips (using a chair)

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 5 rounds
• Equipment Needed: Chair (for dips)
• Difficulty Level: Intermediate
• Calories Burned: ~10-15 calories per minute

| Exercise | Reps | Duration | |-------------------|-----------|----------| | Skaters | 15 each side | 30 sec | | Tricep Dips | 10-15 | 30 sec | | Rest | | 15 sec |

6. Tuck Jumps & Side Lunges

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: ~12-16 calories per minute

| Exercise | Reps | Duration | |-------------------|-----------|----------| | Tuck Jumps | 10-12 | 30 sec | | Side Lunges | 10 each side | 30 sec | | Rest | | 15 sec |

7. Bear Crawls & Plank to Push-Up

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 5 rounds
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: ~12-14 calories per minute

| Exercise | Reps | Duration | |-------------------|-----------|----------| | Bear Crawls | 20 steps | 30 sec | | Plank to Push-Up | 8-10 | 30 sec | | Rest | | 15 sec |

8. Flutter Kicks & Russian Twists

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

| Exercise | Reps | Duration | |-------------------|-----------|----------| | Flutter Kicks | 15-20 | 30 sec | | Russian Twists | 20 | 30 sec | | Rest | | 15 sec |

9. Wall Sit & Jump Squats

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Equipment Needed: Wall
• Difficulty Level: Intermediate
• Calories Burned: ~10-14 calories per minute

| Exercise | Reps | Duration | |-------------------|-----------|----------| | Wall Sit | | 30 sec | | Jump Squats | 10-12 | 30 sec | | Rest | | 15 sec |

10. Cool Down & Stretch

• Duration: 5-10 minutes
• Equipment Needed: None
• Difficulty Level: All
• Calories Burned: Minimal

Be sure to cool down and stretch after completing your HIIT workouts to aid recovery and flexibility.

Why Choose HipTrain?

For personalized coaching on these workouts, consider HipTrain, which offers affordable 1-on-1 live video personal training sessions. Our certified trainers create tailored workout plans to suit your fitness level and goals, ensuring you achieve fast results. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health. With flexible scheduling designed for busy professionals, you can stay committed to your fitness journey.