Top 10 Bodyweight HIIT Workouts for Home Fitness in 2025

Updated January 2026

Bodyweight HIIT workouts are an excellent way to stay fit without the need for expensive gym memberships or bulky equipment. With the rise of home fitness, it's easier than ever to incorporate high-intensity interval training (HIIT) into your routine. Here are the top 10 bodyweight HIIT workouts you can do at home in 2025.

1. Tabata Burpees

Duration: 4 minutes
Difficulty Level: Intermediate
Calories Burned: 40-50
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|----------------|----------|--------| | 1 | Burpees | 20 sec | 10 sec | | 2 | Burpees | 20 sec | 10 sec | | 3 | Burpees | 20 sec | 10 sec | | 4 | Burpees | 20 sec | 10 sec |

Tip: Focus on explosive movements to maximize intensity.

2. Plyometric Push-Ups

Duration: 15 minutes
Difficulty Level: Advanced
Calories Burned: 60-80
Equipment Needed: None

| Set | Exercise | Reps | Rest | |-----|-------------------|------|--------| | 1 | Plyometric Push-Ups| 10 | 30 sec | | 2 | Rest | - | 1 min | | 3 | Repeat | 3 | - |

Tip: Land softly to protect your wrists and joints.

3. Mountain Climbers

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 50-70
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-----------------|----------|--------| | 1 | Mountain Climbers| 30 sec | 15 sec | | 2 | Mountain Climbers| 30 sec | 15 sec | | 3 | Mountain Climbers| 30 sec | 15 sec |

Tip: Keep your core engaged for better stability.

4. Jump Squats

Duration: 12 minutes
Difficulty Level: Intermediate
Calories Burned: 50-75
Equipment Needed: None

| Set | Exercise | Reps | Rest | |-----|---------------|------|--------| | 1 | Jump Squats | 15 | 30 sec | | 2 | Rest | - | 1 min | | 3 | Repeat | 3 | - |

Tip: Focus on jumping as high as possible for maximum impact.

5. High Knees

Duration: 8 minutes
Difficulty Level: Beginner
Calories Burned: 40-60
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-------------|----------|--------| | 1 | High Knees | 30 sec | 15 sec | | 2 | High Knees | 30 sec | 15 sec | | 3 | High Knees | 30 sec | 15 sec |

Tip: Pump your arms to increase intensity.

6. Plank Jacks

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 50-70
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|---------------|----------|--------| | 1 | Plank Jacks | 30 sec | 15 sec | | 2 | Plank Jacks | 30 sec | 15 sec | | 3 | Plank Jacks | 30 sec | 15 sec |

Tip: Keep your body straight and core tight throughout the movement.

7. Skater Jumps

Duration: 12 minutes
Difficulty Level: Advanced
Calories Burned: 60-90
Equipment Needed: None

| Set | Exercise | Reps | Rest | |-----|---------------|------|--------| | 1 | Skater Jumps | 12 | 30 sec | | 2 | Rest | - | 1 min | | 3 | Repeat | 3 | - |

Tip: Use your arms for balance and power.

8. Tuck Jumps

Duration: 15 minutes
Difficulty Level: Advanced
Calories Burned: 70-100
Equipment Needed: None

| Set | Exercise | Reps | Rest | |-----|---------------|------|--------| | 1 | Tuck Jumps | 10 | 30 sec | | 2 | Rest | - | 1 min | | 3 | Repeat | 4 | - |

Tip: Bring your knees to your chest for maximum height.

9. Lateral Bounds

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 50-70
Equipment Needed: None

| Set | Exercise | Reps | Rest | |-----|-----------------|------|--------| | 1 | Lateral Bounds | 15 | 30 sec | | 2 | Rest | - | 1 min | | 3 | Repeat | 3 | - |

Tip: Focus on balance and control during each jump.

10. Bear Crawls

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 40-60
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|---------------|----------|--------| | 1 | Bear Crawls | 30 sec | 15 sec | | 2 | Bear Crawls | 30 sec | 15 sec | | 3 | Bear Crawls | 30 sec | 15 sec |

Tip: Keep your knees low to the ground for better core engagement.

Conclusion

Incorporating these bodyweight HIIT workouts into your home fitness routine can help you stay active and energized throughout 2025. For those looking for personalized guidance, remember that HipTrain offers affordable 1-on-1 live personal training, making it easier to stay on track with your fitness goals. Plus, our services are HSA/FSA approved, allowing you to invest in your health wisely.