Top 10 Bodyweight HIIT Workouts for Home in 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit from the comfort of your home. They require no equipment, making them accessible for everyone, and are perfect for busy professionals looking to maximize their workout efficiency. Here are the top 10 bodyweight HIIT workouts for 2025 that will help you burn calories and build strength.

1. Burpee Blast

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~10 calories per minute
• Description: A full-body workout that combines a squat, push-up, and jump.

2. Mountain Climbers Madness

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~8 calories per minute
• Description: Start in a plank position, bring knees to chest alternating quickly.

3. Jump Squat Challenge

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~9 calories per minute
• Description: Perform a squat followed by a jump, landing softly.

4. High Knees Hustle

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Difficulty: Beginner to Intermediate
• Calories Burned: ~7 calories per minute
• Description: Run in place while bringing your knees up towards your chest.

5. Plank Jacks Power

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~8 calories per minute
• Description: In a plank position, jump feet apart and back together.

6. Tuck Jumps Triumph

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Difficulty: Advanced
• Calories Burned: ~12 calories per minute
• Description: Jump up while tucking your knees to your chest.

7. Lateral Bounds Blast

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~9 calories per minute
• Description: Jump side to side, landing on one foot.

8. Push-Up to Side Plank

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Difficulty: Advanced
• Calories Burned: ~10 calories per minute
• Description: Perform a push-up, then rotate to a side plank.

9. Sprawl to Jump

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~9 calories per minute
• Description: From standing, drop into a sprawl and jump back up.

10. Skater Jumps

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~8 calories per minute
• Description: Jump from side to side, landing on one foot.

Workout Table

| Workout | Sets | Duration | Difficulty | Calories Burned | |-------------------------|------|-----------------|------------------|------------------| | Burpee Blast | 4 | 30s on, 15s rest| Intermediate | ~10 cal/min | | Mountain Climbers Madness| 4 | 30s on, 15s rest| Intermediate | ~8 cal/min | | Jump Squat Challenge | 4 | 30s on, 15s rest| Intermediate | ~9 cal/min | | High Knees Hustle | 4 | 30s on, 15s rest| Beginner/Intermediate| ~7 cal/min | | Plank Jacks Power | 4 | 30s on, 15s rest| Intermediate | ~8 cal/min | | Tuck Jumps Triumph | 4 | 30s on, 15s rest| Advanced | ~12 cal/min | | Lateral Bounds Blast | 4 | 30s on, 15s rest| Intermediate | ~9 cal/min | | Push-Up to Side Plank | 4 | 30s on, 15s rest| Advanced | ~10 cal/min | | Sprawl to Jump | 4 | 30s on, 15s rest| Intermediate | ~9 cal/min | | Skater Jumps | 4 | 30s on, 15s rest| Intermediate | ~8 cal/min |

Why Choose HipTrain for Your HIIT Workouts?

HipTrain offers affordable, live 1-on-1 video personal training sessions tailored to your fitness goals, making it easy to incorporate these HIIT workouts into your routine. With certified personal trainers available for flexible scheduling, you can fit workouts into even the busiest of days. Plus, HipTrain sessions are HSA/FSA approved, allowing you to invest in your health without breaking the bank.