Top 10 Bodyweight HIIT Workouts for Home Use 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get fit at home without the need for equipment. Bodyweight HIIT workouts can help you burn calories, build strength, and improve your cardiovascular health—all from the comfort of your living room. Here are the top 10 bodyweight HIIT workouts for home use that you can start incorporating into your routine today.

1. Jumping Jacks and Push-Ups

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|-------| | Jumping Jacks | 30 sec | 3 | - | | Push-Ups | 30 sec | 3 | 10-15 |

Calories Burned: Approx. 300 per hour
Difficulty Level: Beginner

2. Burpees and Mountain Climbers

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|-------| | Burpees | 30 sec | 4 | - | | Mountain Climbers | 30 sec | 4 | - |

Calories Burned: Approx. 400 per hour
Difficulty Level: Intermediate

3. Squat Jumps and Plank Holds

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|-------| | Squat Jumps | 30 sec | 3 | - | | Plank Holds | 30 sec | 3 | - |

Calories Burned: Approx. 350 per hour
Difficulty Level: Intermediate

4. High Knees and Lunges

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|-------| | High Knees | 30 sec | 4 | - | | Alternating Lunges| 30 sec | 4 | 10-12 |

Calories Burned: Approx. 400 per hour
Difficulty Level: Intermediate

5. Tuck Jumps and Bicycle Crunches

| Exercise | Duration | Sets | Reps | |---------------------|----------|------|-------| | Tuck Jumps | 30 sec | 3 | - | | Bicycle Crunches | 30 sec | 3 | 15-20 |

Calories Burned: Approx. 350 per hour
Difficulty Level: Advanced

6. Skaters and Side Plank

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|-------| | Skaters | 30 sec | 4 | - | | Side Plank (each side)| 30 sec | 4 | - |

Calories Burned: Approx. 300 per hour
Difficulty Level: Intermediate

7. Bear Crawls and Russian Twists

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|-------| | Bear Crawls | 30 sec | 3 | - | | Russian Twists | 30 sec | 3 | 15-20 |

Calories Burned: Approx. 350 per hour
Difficulty Level: Advanced

8. Crab Walks and Flutter Kicks

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|-------| | Crab Walks | 30 sec | 3 | - | | Flutter Kicks | 30 sec | 3 | 15-20 |

Calories Burned: Approx. 300 per hour
Difficulty Level: Intermediate

9. Spider-Man Climbers and Wall Sit

| Exercise | Duration | Sets | Reps | |----------------------|----------|------|-------| | Spider-Man Climbers | 30 sec | 4 | - | | Wall Sit | 30 sec | 4 | - |

Calories Burned: Approx. 350 per hour
Difficulty Level: Advanced

10. Lateral Lunges and V-Ups

| Exercise | Duration | Sets | Reps | |------------------|----------|------|-------| | Lateral Lunges | 30 sec | 3 | 10-12 | | V-Ups | 30 sec | 3 | 10-15 |

Calories Burned: Approx. 400 per hour
Difficulty Level: Advanced

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Why Choose HipTrain for Your HIIT Workouts?

With HipTrain, you can enjoy live 1-on-1 video personal training that is tailored to your individual fitness level and goals. We offer affordable sessions compared to traditional gyms, and our services are HSA/FSA approved for eligible expenses. Plus, our certified personal trainers can help you with flexibility in scheduling to fit training into your busy lifestyle.