Top 10 Bodyweight HIIT Workouts for Quick Home Fitness 2025

Looking for an efficient way to stay fit without the need for equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for quick home fitness sessions. They require minimal to no equipment and can be done in a short amount of time. In this article, we present the Top 10 Bodyweight HIIT Workouts for 2025, updated January 2026, that you can do from the comfort of your home.

1. Jumping Jacks and Push-Ups

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |--------------------|-----------|------|------------------|------------------| | Jumping Jacks | 30 sec | 3 | Easy | 8-10 | | Push-Ups | 30 sec | 3 | Intermediate | 10-12 |

Total Time: 10 minutes
Tips: Maintain a steady pace during jumping jacks and focus on form for push-ups.

2. Mountain Climbers and Squats

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |--------------------|-----------|------|------------------|------------------| | Mountain Climbers | 30 sec | 3 | Intermediate | 9-11 | | Bodyweight Squats | 30 sec | 3 | Easy | 8-10 |

Total Time: 10 minutes
Tips: Keep your core tight during mountain climbers to maintain balance.

3. Burpees and High Knees

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |--------------------|-----------|------|------------------|------------------| | Burpees | 30 sec | 3 | Advanced | 12-15 | | High Knees | 30 sec | 3 | Intermediate | 10-12 |

Total Time: 12 minutes
Tips: Land softly on your feet during burpees to protect your joints.

4. Plank Jacks and Lunges

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |--------------------|-----------|------|------------------|------------------| | Plank Jacks | 30 sec | 3 | Intermediate | 8-10 | | Alternating Lunges | 30 sec | 3 | Easy | 9-11 |

Total Time: 10 minutes
Tips: Keep your hips low during plank jacks for maximum effectiveness.

5. Tuck Jumps and Side Lunges

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |--------------------|-----------|------|------------------|------------------| | Tuck Jumps | 30 sec | 3 | Advanced | 12-15 | | Side Lunges | 30 sec | 3 | Easy | 8-10 |

Total Time: 12 minutes
Tips: Focus on explosive movement for tuck jumps.

6. Skaters and Wall Sit

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |--------------------|-----------|------|------------------|------------------| | Skaters | 30 sec | 3 | Intermediate | 10-12 | | Wall Sit | 30 sec | 3 | Easy | 5-7 |

Total Time: 10 minutes
Tips: Maintain a 90-degree angle in your knees during wall sit.

7. Plank to Push-Up and Flutter Kicks

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |--------------------|-----------|------|------------------|------------------| | Plank to Push-Up | 30 sec | 3 | Advanced | 10-12 | | Flutter Kicks | 30 sec | 3 | Intermediate | 8-10 |

Total Time: 12 minutes
Tips: Keep your core engaged during both exercises.

8. Bear Crawls and Bicycle Crunches

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |--------------------|-----------|------|------------------|------------------| | Bear Crawls | 30 sec | 3 | Intermediate | 9-11 | | Bicycle Crunches | 30 sec | 3 | Easy | 8-10 |

Total Time: 10 minutes
Tips: Move slowly and deliberately during bear crawls for better control.

9. Russian Twists and Jump Squats

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |--------------------|-----------|------|------------------|------------------| | Russian Twists | 30 sec | 3 | Intermediate | 8-10 | | Jump Squats | 30 sec | 3 | Advanced | 12-15 |

Total Time: 12 minutes
Tips: Keep your back straight while doing Russian twists.

10. Inchworms and Star Jumps

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |--------------------|-----------|------|------------------|------------------| | Inchworms | 30 sec | 3 | Easy | 6-8 | | Star Jumps | 30 sec | 3 | Advanced | 12-15 |

Total Time: 12 minutes
Tips: Focus on a full range of motion during inchworms.

Why Choose HipTrain?

If you’re looking for personalized guidance while doing these workouts, consider HipTrain. We offer affordable live 1-on-1 video personal training sessions with certified trainers who can help you tailor these bodyweight HIIT workouts to your fitness level. Plus, our services are HSA/FSA approved, making it easier to invest in your health.

With these bodyweight HIIT workouts, you can achieve a great workout in a short amount of time, making it easier to fit fitness into your busy life!