Top 10 Bodyweight HIIT Workouts for Home in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get your heart pumping and maximize your workout in a short amount of time. Bodyweight HIIT workouts are especially convenient for home workouts, requiring no equipment and minimal space. Here are the top 10 bodyweight HIIT workouts you can do at home in 2025.

1. Burpee Blast

Duration: 20 seconds on, 10 seconds rest
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~10 calories per minute

| Exercise | Reps | |--------------|------------| | Burpees | 8-12 |

Tip: Focus on maintaining a steady pace and proper form to avoid injury.

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2. Mountain Climber Madness

Duration: 30 seconds on, 15 seconds rest
Sets: 3
Difficulty Level: Beginner
Calories Burned: ~8 calories per minute

| Exercise | Reps | |-------------------|------------| | Mountain Climbers | 15-20 |

Tip: Keep your core tight and your hips low to maximize effectiveness.

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3. Squat Jumps

Duration: 20 seconds on, 10 seconds rest
Sets: 5
Difficulty Level: Intermediate
Calories Burned: ~12 calories per minute

| Exercise | Reps | |--------------|------------| | Squat Jumps | 10-15 |

Tip: Land softly to protect your knees and joints.

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4. Plank Jacks

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~9 calories per minute

| Exercise | Reps | |--------------|------------| | Plank Jacks | 12-15 |

Tip: Maintain a strong plank position throughout the exercise.

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5. High Knees

Duration: 20 seconds on, 10 seconds rest
Sets: 5
Difficulty Level: Beginner
Calories Burned: ~8 calories per minute

| Exercise | Reps | |--------------|------------| | High Knees | 15-20 |

Tip: Pump your arms to increase your heart rate.

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6. Push-Up to T-Plank

Duration: 30 seconds on, 15 seconds rest
Sets: 3
Difficulty Level: Intermediate
Calories Burned: ~10 calories per minute

| Exercise | Reps | |------------------------|------------| | Push-Up to T-Plank | 6-10 |

Tip: Keep your body in a straight line during the push-up.

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7. Lateral Bounds

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~11 calories per minute

| Exercise | Reps | |-----------------|------------| | Lateral Bounds | 10-12 (each side) |

Tip: Use your arms for balance as you leap side to side.

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8. Skaters

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Difficulty Level: Intermediate
Calories Burned: ~9 calories per minute

| Exercise | Reps | |--------------|------------| | Skaters | 10-12 (each side) |

Tip: Focus on landing softly for better control.

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9. Tuck Jumps

Duration: 20 seconds on, 10 seconds rest
Sets: 5
Difficulty Level: Advanced
Calories Burned: ~12 calories per minute

| Exercise | Reps | |--------------|------------| | Tuck Jumps | 8-10 |

Tip: Engage your core and pull your knees to your chest.

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10. Core Crusher Circuit

Duration: 30 seconds on, 15 seconds rest
Sets: 3
Difficulty Level: Intermediate
Calories Burned: ~10 calories per minute

| Exercise | Reps | |------------------------|------------| | Bicycle Crunches | 15-20 | | Russian Twists | 10-15 (each side) |

Tip: Control your movements to maximize core engagement.

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Why Choose HipTrain?

If you're looking to take your home workouts to the next level, consider HipTrain for affordable live 1-on-1 personal training. Our certified trainers can help you master these bodyweight HIIT workouts, ensuring you get the most out of your session. Plus, our sessions are HSA/FSA approved, making it easy to prioritize your fitness without breaking the bank.