Top 10 Bodyweight HIIT Workouts for Quick Home Sessions 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for those looking to maximize their fitness in a short amount of time, especially from the comfort of home. These workouts require no equipment and can be tailored to fit any fitness level. Here are the top 10 bodyweight HIIT workouts that you can do at home in 2025!

1. Jumping Jacks & Push-Ups

Workout Overview:

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: 150-200

| Exercise | Duration | Sets | |----------------|-------------------|------| | Jumping Jacks | 30 seconds | 4 | | Push-Ups | 30 seconds | 4 | | Rest | 30 seconds | 4 |

2. Squat Jumps & Plank Holds

Workout Overview:

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: 200-250

| Exercise | Duration | Sets | |-----------------|-------------------|------| | Squat Jumps | 30 seconds | 4 | | Plank Holds | 30 seconds | 4 | | Rest | 30 seconds | 4 |

3. Burpees & Mountain Climbers

Workout Overview:

• Duration: 20 minutes
• Difficulty Level: Advanced
• Calories Burned: 250-300

| Exercise | Duration | Sets | |-------------------|-------------------|------| | Burpees | 30 seconds | 5 | | Mountain Climbers | 30 seconds | 5 | | Rest | 30 seconds | 5 |

4. High Knees & Lunges

Workout Overview:

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: 200-250

| Exercise | Duration | Sets | |----------------|-------------------|------| | High Knees | 30 seconds | 4 | | Lunges | 30 seconds | 4 | | Rest | 30 seconds | 4 |

5. Tuck Jumps & Side Plank Rotations

Workout Overview:

• Duration: 20 minutes
• Difficulty Level: Advanced
• Calories Burned: 250-300

| Exercise | Duration | Sets | |-------------------------|-------------------|------| | Tuck Jumps | 30 seconds | 4 | | Side Plank Rotations | 30 seconds | 4 | | Rest | 30 seconds | 4 |

6. Skaters & Bicycle Crunches

Workout Overview:

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: 200-250

| Exercise | Duration | Sets | |--------------------|-------------------|------| | Skaters | 30 seconds | 4 | | Bicycle Crunches | 30 seconds | 4 | | Rest | 30 seconds | 4 |

7. Plank Jacks & Russian Twists

Workout Overview:

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: 200-250

| Exercise | Duration | Sets | |-------------------|-------------------|------| | Plank Jacks | 30 seconds | 4 | | Russian Twists | 30 seconds | 4 | | Rest | 30 seconds | 4 |

8. Frog Jumps & Wall Sit

Workout Overview:

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: 150-200

| Exercise | Duration | Sets | |------------------|-------------------|------| | Frog Jumps | 30 seconds | 4 | | Wall Sit | 30 seconds | 4 | | Rest | 30 seconds | 4 |

9. Spider-Man Push-Ups & Jump Squats

Workout Overview:

• Duration: 20 minutes
• Difficulty Level: Advanced
• Calories Burned: 250-300

| Exercise | Duration | Sets | |-------------------------|-------------------|------| | Spider-Man Push-Ups | 30 seconds | 4 | | Jump Squats | 30 seconds | 4 | | Rest | 30 seconds | 4 |

10. Bear Crawls & Flutter Kicks

Workout Overview:

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: 200-250

| Exercise | Duration | Sets | |-------------------|-------------------|------| | Bear Crawls | 30 seconds | 4 | | Flutter Kicks | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Conclusion

These top 10 bodyweight HIIT workouts are perfect for quick home sessions in 2025. They require no extra equipment and can be modified to fit your fitness level. For those looking to enhance their training experience, consider HipTrain for affordable, certified personal trainers who offer live 1-on-1 video sessions tailored to your needs. Plus, you can use HSA/FSA funds for eligible expenses.