Top 10 Bodyweight HIIT Workouts for Home Training 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to torch calories and build strength, all from the comfort of your home. Bodyweight HIIT workouts are particularly appealing as they require no equipment, making them accessible for everyone. Here are the top 10 bodyweight HIIT workouts for home training in 2025 that will keep you fit and motivated.

1. Jumping Jacks & Push-Ups

Workout Details:

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~200

| Exercise | Reps | |----------------|--------------| | Jumping Jacks | 20 | | Push-Ups | 10 |

Difficulty Level: Beginner

2. Burpees & High Knees

Workout Details:

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: ~250

| Exercise | Reps | |----------------|--------------| | Burpees | 10 | | High Knees | 30 seconds |

Difficulty Level: Intermediate

3. Squat Jumps & Plank Jacks

Workout Details:

• Duration: 25 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~220

| Exercise | Reps | |----------------|--------------| | Squat Jumps | 15 | | Plank Jacks | 20 |

Difficulty Level: Intermediate

4. Mountain Climbers & Lateral Lunges

Workout Details:

• Duration: 30 seconds work, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~240

| Exercise | Reps | |----------------|--------------| | Mountain Climbers | 30 | | Lateral Lunges | 15 each side |

Difficulty Level: Intermediate

5. Tuck Jumps & Tricep Dips

Workout Details:

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~230

| Exercise | Reps | |----------------|--------------| | Tuck Jumps | 10 | | Tricep Dips | 12 |

Difficulty Level: Advanced

6. Skaters & Russian Twists

Workout Details:

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~210

| Exercise | Reps | |----------------|--------------| | Skaters | 20 | | Russian Twists | 15 each side |

Difficulty Level: Intermediate

7. Bear Crawls & Side Plank Rotations

Workout Details:

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~200

| Exercise | Reps | |----------------|--------------| | Bear Crawls | 30 seconds | | Side Plank Rotations | 10 each side |

Difficulty Level: Advanced

8. Inchworms & Flutter Kicks

Workout Details:

• Duration: 25 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~215

| Exercise | Reps | |----------------|--------------| | Inchworms | 5 | | Flutter Kicks | 20 |

Difficulty Level: Intermediate

9. Wall Sit & Jump Squats

Workout Details:

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~230

| Exercise | Reps | |----------------|--------------| | Wall Sit | 30 seconds | | Jump Squats | 15 |

Difficulty Level: Intermediate

10. Cool Down with Stretching

Workout Details:

• Duration: 5 minutes
• Calories Burned: ~50

| Stretch | Duration | |----------------|--------------| | Hamstring Stretch | 30 seconds | | Quadriceps Stretch | 30 seconds | | Shoulder Stretch | 30 seconds |

Difficulty Level: All levels

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Why Choose HipTrain?

With the growing popularity of home workouts, it can be challenging to stay motivated and ensure proper form. That's where HipTrain comes in. We offer affordable live 1-on-1 video personal training sessions with certified trainers who can guide you through these HIIT workouts, ensuring you get the most out of your training.

Benefits of HipTrain:

• Flexible scheduling for busy professionals
• HSA/FSA approved for eligible expenses
• Personalized attention to help you achieve your fitness goals

Ready to elevate your home training?