Top 10 Bodyweight HIIT Workouts for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get fit without the need for equipment. Bodyweight HIIT workouts are especially convenient for home workouts, allowing you to maximize your time and effort with minimal space and no gear. Here are the top 10 bodyweight HIIT workouts you can do at home in 2025.

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~200 calories

| Exercise | Duration | Sets | |------------------|----------|------| | Jumping Jacks | 30 sec | 4 | | Push-Ups | 30 sec | 4 | | Rest | 30 sec | 4 |

Tip: Keep your core tight during push-ups for better stability.

2. Burpees & Mountain Climbers

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~300 calories

| Exercise | Duration | Sets | |---------------------|----------|------| | Burpees | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 | | Rest | 30 sec | 4 |

Tip: Focus on your form during burpees to prevent injury.

3. High Knees & Squat Jumps

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~250 calories

| Exercise | Duration | Sets | |------------------|----------|------| | High Knees | 30 sec | 4 | | Squat Jumps | 30 sec | 4 | | Rest | 30 sec | 4 |

Tip: Pump your arms while doing high knees for added intensity.

4. Plank Jacks & Bicycle Crunches

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~220 calories

| Exercise | Duration | Sets | |---------------------|----------|------| | Plank Jacks | 30 sec | 4 | | Bicycle Crunches | 30 sec | 4 | | Rest | 30 sec | 4 |

Tip: Keep your back flat during plank jacks to avoid strain.

5. Tuck Jumps & Lateral Lunges

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: ~350 calories

| Exercise | Duration | Sets | |---------------------|----------|------| | Tuck Jumps | 30 sec | 4 | | Lateral Lunges | 30 sec | 4 | | Rest | 30 sec | 4 |

Tip: Control your landing during tuck jumps to protect your knees.

6. Skaters & Plank Shoulder Taps

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~230 calories

| Exercise | Duration | Sets | |-------------------------|----------|------| | Skaters | 30 sec | 4 | | Plank Shoulder Taps | 30 sec | 4 | | Rest | 30 sec | 4 |

Tip: Maintain a steady pace during skaters for better endurance.

7. Side Plank Dips & Jump Squats

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: ~280 calories

| Exercise | Duration | Sets | |------------------------|----------|------| | Side Plank Dips | 30 sec | 4 | | Jump Squats | 30 sec | 4 | | Rest | 30 sec | 4 |

Tip: Engage your obliques during side plank dips for maximum effect.

8. Bear Crawl & Flutter Kicks

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~240 calories

| Exercise | Duration | Sets | |----------------------|----------|------| | Bear Crawl | 30 sec | 4 | | Flutter Kicks | 30 sec | 4 | | Rest | 30 sec | 4 |

Tip: Keep your hips low during bear crawls for better form.

9. Wall Sit & Star Jumps

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~200 calories

| Exercise | Duration | Sets | |---------------------|----------|------| | Wall Sit | 30 sec | 4 | | Star Jumps | 30 sec | 4 | | Rest | 30 sec | 4 |

Tip: Breathe deeply during wall sits to maintain endurance.

10. Glute Bridges & Inchworms

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~250 calories

| Exercise | Duration | Sets | |----------------------|----------|------| | Glute Bridges | 30 sec | 4 | | Inchworms | 30 sec | 4 | | Rest | 30 sec | 4 |

Tip: Squeeze your glutes at the top of the glute bridge for added intensity.

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These bodyweight HIIT workouts are perfect for anyone looking to increase their fitness levels from the comfort of their home. With no equipment necessary, they fit perfectly into a busy schedule, especially for professionals.

For those seeking personalized guidance, consider trying HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can tailor workouts to fit your needs and schedule, and our services are HSA/FSA approved for eligible expenses.