Top 10 Bodyweight HIIT Workouts for Home Fitness 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get fit at home without the need for expensive gym memberships or equipment. These workouts not only boost cardiovascular fitness but also build strength and endurance. Here’s a list of the top 10 bodyweight HIIT workouts for home fitness in 2025, designed to cater to various fitness levels and goals.

1. Jumping Jacks & Push-Ups

Workout Details:

• Sets: 4
• Duration: 30 seconds per exercise
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |------------------|---------------|---------------------------| | Jumping Jacks | 30 seconds | 8-12 | | Push-Ups | 30 seconds | 10-15 |

Equipment Needed: None
Difficulty Level: Beginner to Intermediate

2. Burpees & Mountain Climbers

Workout Details:

• Sets: 4
• Duration: 40 seconds per exercise
• Rest: 20 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |---------------------|---------------|---------------------------| | Burpees | 40 seconds | 12-18 | | Mountain Climbers | 40 seconds | 10-15 |

Equipment Needed: None
Difficulty Level: Intermediate

3. High Knees & Squat Jumps

Workout Details:

• Sets: 4
• Duration: 30 seconds per exercise
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |-------------------|---------------|---------------------------| | High Knees | 30 seconds | 8-12 | | Squat Jumps | 30 seconds | 10-15 |

Equipment Needed: None
Difficulty Level: Intermediate

4. Plank Jacks & Tricep Dips

Workout Details:

• Sets: 3
• Duration: 30 seconds per exercise
• Rest: 20 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |--------------------|---------------|---------------------------| | Plank Jacks | 30 seconds | 8-12 | | Tricep Dips (using a chair) | 30 seconds | 10-15 |

Equipment Needed: Chair
Difficulty Level: Intermediate

5. Skaters & Lateral Lunges

Workout Details:

• Sets: 4
• Duration: 30 seconds per exercise
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |--------------------|---------------|---------------------------| | Skaters | 30 seconds | 8-12 | | Lateral Lunges | 30 seconds | 10-15 |

Equipment Needed: None
Difficulty Level: Intermediate

6. Tuck Jumps & Plank Shoulder Taps

Workout Details:

• Sets: 3
• Duration: 30 seconds per exercise
• Rest: 20 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |-------------------------|---------------|---------------------------| | Tuck Jumps | 30 seconds | 12-18 | | Plank Shoulder Taps | 30 seconds | 8-12 |

Equipment Needed: None
Difficulty Level: Advanced

7. Bear Crawls & Russian Twists

Workout Details:

• Sets: 4
• Duration: 30 seconds per exercise
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |-----------------------|---------------|---------------------------| | Bear Crawls | 30 seconds | 10-15 | | Russian Twists | 30 seconds | 8-12 |

Equipment Needed: None
Difficulty Level: Intermediate

8. Side Plank Hip Dips & Flutter Kicks

Workout Details:

• Sets: 3
• Duration: 30 seconds per exercise
• Rest: 20 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |------------------------|---------------|---------------------------| | Side Plank Hip Dips | 30 seconds | 8-12 | | Flutter Kicks | 30 seconds | 10-15 |

Equipment Needed: None
Difficulty Level: Intermediate

9. Inchworms & Broad Jumps

Workout Details:

• Sets: 3
• Duration: 30 seconds per exercise
• Rest: 20 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |------------------------|---------------|---------------------------| | Inchworms | 30 seconds | 8-12 | | Broad Jumps | 30 seconds | 10-15 |

Equipment Needed: None
Difficulty Level: Advanced

10. Wall Sit & Jump Squats

Workout Details:

• Sets: 4
• Duration: 30 seconds per exercise
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned (approx.) | |-----------------------|---------------|---------------------------| | Wall Sit | 30 seconds | 8-12 | | Jump Squats | 30 seconds | 10-15 |

Equipment Needed: Wall
Difficulty Level: Intermediate

Conclusion

These bodyweight HIIT workouts can be easily done at home, allowing you to stay fit without the hassle of a gym. Whether you're a beginner or an advanced athlete, these exercises can fit into your routine. For those looking for more personalized guidance, consider HipTrain, which offers affordable 1-on-1 live personal training sessions. With certified personal trainers, flexible scheduling, and HSA/FSA eligibility, HipTrain is an excellent choice for anyone looking to enhance their fitness journey.