Top 10 Bodyweight HIIT Workouts for Home Fitness 2025

Updated January 2026

High-intensity interval training (HIIT) is an efficient way to build strength and endurance while burning calories—all from the comfort of your home. Bodyweight HIIT workouts require no equipment, making them accessible for everyone. Here are the top 10 bodyweight HIIT workouts you can do at home in 2025.

1. Jumping Jacks to Push-Ups

Duration: 20 minutes
Sets: 4
Reps: 30 seconds on, 15 seconds rest
Calories Burned: ~200
Difficulty Level: Beginner

| Exercise | Duration | |-------------------|--------------| | Jumping Jacks | 30 seconds | | Push-Ups | 30 seconds | | Rest | 15 seconds |

Jumping jacks get your heart rate up, while push-ups build upper body strength. Repeat for 4 sets.

2. Squat Jumps to Plank Holds

Duration: 25 minutes
Sets: 4
Reps: 30 seconds on, 15 seconds rest
Calories Burned: ~250
Difficulty Level: Intermediate

| Exercise | Duration | |-------------------|--------------| | Squat Jumps | 30 seconds | | Plank Holds | 30 seconds | | Rest | 15 seconds |

This workout engages your legs and core. Focus on explosive jumps followed by a steady plank hold.

3. Burpees to Mountain Climbers

Duration: 20 minutes
Sets: 5
Reps: 30 seconds on, 15 seconds rest
Calories Burned: ~300
Difficulty Level: Advanced

| Exercise | Duration | |-------------------|--------------| | Burpees | 30 seconds | | Mountain Climbers | 30 seconds | | Rest | 15 seconds |

Burpees are a full-body exercise, while mountain climbers target your core. This combination will keep your heart rate elevated.

4. High Knees to Tricep Dips

Duration: 20 minutes
Sets: 4
Reps: 30 seconds on, 15 seconds rest
Calories Burned: ~220
Difficulty Level: Intermediate

| Exercise | Duration | |-------------------|--------------| | High Knees | 30 seconds | | Tricep Dips | 30 seconds | | Rest | 15 seconds |

High knees improve cardiovascular fitness, and tricep dips strengthen your arms. Use a sturdy chair for dips.

5. Tuck Jumps to Russian Twists

Duration: 25 minutes
Sets: 4
Reps: 30 seconds on, 15 seconds rest
Calories Burned: ~240
Difficulty Level: Advanced

| Exercise | Duration | |-------------------|--------------| | Tuck Jumps | 30 seconds | | Russian Twists | 30 seconds | | Rest | 15 seconds |

Tuck jumps are explosive, while Russian twists work your obliques. Maintain form for maximum effectiveness.

6. Lateral Bounds to Plank Jacks

Duration: 20 minutes
Sets: 4
Reps: 30 seconds on, 15 seconds rest
Calories Burned: ~230
Difficulty Level: Intermediate

| Exercise | Duration | |-------------------|--------------| | Lateral Bounds | 30 seconds | | Plank Jacks | 30 seconds | | Rest | 15 seconds |

Lateral bounds enhance agility, while plank jacks engage your core and cardio. This workout is great for functional fitness.

7. Skaters to Bicycle Crunches

Duration: 25 minutes
Sets: 4
Reps: 30 seconds on, 15 seconds rest
Calories Burned: ~210
Difficulty Level: Intermediate

| Exercise | Duration | |-------------------|--------------| | Skaters | 30 seconds | | Bicycle Crunches | 30 seconds | | Rest | 15 seconds |

Skaters improve lateral movement, and bicycle crunches target your abs. Keep your movements controlled for better results.

8. Bear Crawls to Side Lunges

Duration: 25 minutes
Sets: 4
Reps: 30 seconds on, 15 seconds rest
Calories Burned: ~240
Difficulty Level: Advanced

| Exercise | Duration | |-------------------|--------------| | Bear Crawls | 30 seconds | | Side Lunges | 30 seconds | | Rest | 15 seconds |

Bear crawls engage multiple muscle groups, while side lunges increase lower body strength and flexibility.

9. Alternating Step-Ups to Plank Shoulder Taps

Duration: 20 minutes
Sets: 4
Reps: 30 seconds on, 15 seconds rest
Calories Burned: ~200
Difficulty Level: Beginner

| Exercise | Duration | |-------------------|--------------| | Step-Ups | 30 seconds | | Plank Shoulder Taps | 30 seconds | | Rest | 15 seconds |

Use a step or sturdy chair for step-ups. This workout is great for beginners looking to build strength and endurance.

10. Back Widows to Flutter Kicks

Duration: 20 minutes
Sets: 4
Reps: 30 seconds on, 15 seconds rest
Calories Burned: ~180
Difficulty Level: Beginner

| Exercise | Duration | |-------------------|--------------| | Back Widows | 30 seconds | | Flutter Kicks | 30 seconds | | Rest | 15 seconds |

Back widows strengthen your back muscles, while flutter kicks target your core. Perfect for a full-body session.

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These bodyweight HIIT workouts are perfect for home fitness enthusiasts looking to challenge themselves in 2025. With no equipment needed, you can easily fit these into your busy schedule. For personalized guidance and support, consider HipTrain, which offers affordable live 1-on-1 personal training. Plus, it’s HSA/FSA approved for eligible expenses!