Top 10 Bodyweight HIIT Workouts for Home Training 2025

Updated January 2026

High-Intensity Interval Training (HIIT) has become a popular choice for those looking to get fit at home without the need for expensive equipment or gym memberships. Here are the best bodyweight HIIT workouts for 2025 that you can easily do from the comfort of your home. These workouts are designed to maximize calorie burn while improving strength and endurance.

1. Tabata Squats and Push-Ups

Workout Structure:

• Duration: 20 seconds work, 10 seconds rest
• Sets: 8 rounds (4 minutes total)

| Exercise | Reps | Sets | |----------------|-------|------| | Squats | 20 | 4 | | Push-Ups | 10-15 | 4 |

Calories Burned: Approximately 200 calories
Difficulty Level: Intermediate

2. Burpee Blast

Workout Structure:

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds (7.5 minutes total)

| Exercise | Reps | Sets | |----------------|-------|------| | Burpees | 10-15 | 5 |

Calories Burned: Approximately 250 calories
Difficulty Level: Advanced

3. Mountain Climber Madness

Workout Structure:

• Duration: 40 seconds work, 20 seconds rest
• Sets: 6 rounds (6 minutes total)

| Exercise | Reps | Sets | |----------------|-------|------| | Mountain Climbers | 20-30 | 6 |

Calories Burned: Approximately 180 calories
Difficulty Level: Intermediate

4. Lunge and Plank Combo

Workout Structure:

• Duration: 30 seconds work, 10 seconds rest
• Sets: 4 rounds (8 minutes total)

| Exercise | Reps | Sets | |----------------|-------|------| | Alternating Lunges | 15-20 | 4 | | Plank Hold | 30 seconds | 4 |

Calories Burned: Approximately 220 calories
Difficulty Level: Beginner to Intermediate

5. Jumping Jack HIIT

Workout Structure:

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds (7.5 minutes total)

| Exercise | Reps | Sets | |----------------|-------|------| | Jumping Jacks | 30-40 | 5 |

Calories Burned: Approximately 150 calories
Difficulty Level: Beginner

6. High Knees and Skaters

Workout Structure:

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds (7.5 minutes total)

| Exercise | Reps | Sets | |----------------|-------|------| | High Knees | 30 | 5 | | Skaters | 15-20 | 5 |

Calories Burned: Approximately 200 calories
Difficulty Level: Intermediate

7. Core Crusher Circuit

Workout Structure:

• Duration: 40 seconds work, 20 seconds rest
• Sets: 4 rounds (8 minutes total)

| Exercise | Reps | Sets | |----------------|-------|------| | Bicycle Crunches | 15-20 | 4 | | Russian Twists | 15-20 | 4 |

Calories Burned: Approximately 180 calories
Difficulty Level: Intermediate

8. Bodyweight Cardio Circuit

Workout Structure:

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds (7.5 minutes total)

| Exercise | Reps | Sets | |----------------|-------|------| | Burpees | 10-15 | 5 | | Jump Squats | 10-15 | 5 |

Calories Burned: Approximately 250 calories
Difficulty Level: Advanced

9. Quick Fire HIIT

Workout Structure:

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5 rounds (5 minutes total)

| Exercise | Reps | Sets | |----------------|-------|------| | Push-Ups | 10-15 | 5 | | Squat Jumps | 10-15 | 5 |

Calories Burned: Approximately 150 calories
Difficulty Level: Intermediate

10. Full Body Burnout

Workout Structure:

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds (10 minutes total)

| Exercise | Reps | Sets | |----------------|-------|------| | Plank Jacks | 15-20 | 4 | | Tuck Jumps | 10-15 | 4 |

Calories Burned: Approximately 220 calories
Difficulty Level: Advanced

---

With all these options, you can easily create a comprehensive bodyweight HIIT routine that suits your fitness level and goals. For those looking for personalized guidance, consider trying HipTrain. Our certified personal trainers offer live 1-on-1 video personal training that fits your schedule, making it an affordable alternative to traditional gyms. Plus, you can use your HSA/FSA for eligible expenses!