Top 10 Bodyweight HIIT Workouts Perfect for At-Home Fitness 2025

Updated December 2025

If you're looking to elevate your home fitness routine without the need for expensive equipment, bodyweight HIIT workouts are a fantastic option. These high-intensity interval training sessions can be done anywhere and are perfect for burning calories, building strength, and improving cardiovascular health. Here are the top 10 bodyweight HIIT workouts that you can do at home.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: 10-15 per minute

Workout Table: | Exercise | Duration | Sets | |-------------|----------|------| | Burpees | 20 sec | 4 | | Rest | 10 sec | 4 |

2. Mountain Climber Madness

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5
• Equipment: None
• Difficulty: Beginner to Intermediate
• Calories Burned: 8-12 per minute

Workout Table: | Exercise | Duration | Sets | |-------------------|----------|------| | Mountain Climbers | 30 sec | 5 | | Rest | 15 sec | 5 |

3. Squat Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: 10-15 per minute

Workout Table: | Exercise | Duration | Sets | |-------------|----------|------| | Squat Jumps | 20 sec | 4 | | Rest | 10 sec | 4 |

4. Push-Up to T-Push-Up

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: 8-12 per minute

Workout Table: | Exercise | Duration | Sets | |------------------------|----------|------| | Push-Up to T-Push-Up | 30 sec | 4 | | Rest | 15 sec | 4 |

5. High Knees

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5
• Equipment: None
• Difficulty: Beginner to Intermediate
• Calories Burned: 8-12 per minute

Workout Table: | Exercise | Duration | Sets | |------------|----------|------| | High Knees | 30 sec | 5 | | Rest | 15 sec | 5 |

6. Plank Jacks

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: 8-12 per minute

Workout Table: | Exercise | Duration | Sets | |-------------|----------|------| | Plank Jacks | 30 sec | 4 | | Rest | 15 sec | 4 |

7. Lateral Lunges

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: 8-12 per minute

Workout Table: | Exercise | Duration | Sets | |-----------------|----------|------| | Lateral Lunges | 30 sec | 4 | | Rest | 15 sec | 4 |

8. Skaters

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: 10-15 per minute

Workout Table: | Exercise | Duration | Sets | |-------------|----------|------| | Skaters | 20 sec | 4 | | Rest | 10 sec | 4 |

9. Tuck Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Equipment: None
• Difficulty: Advanced
• Calories Burned: 10-15 per minute

Workout Table: | Exercise | Duration | Sets | |-------------|----------|------| | Tuck Jumps | 20 sec | 4 | | Rest | 10 sec | 4 |

10. Core Crusher: Bicycle Crunches

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5
• Equipment: None
• Difficulty: Beginner to Intermediate
• Calories Burned: 6-10 per minute

Workout Table: | Exercise | Duration | Sets | |------------------------|----------|------| | Bicycle Crunches | 30 sec | 5 | | Rest | 15 sec | 5 |

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can keep your workouts engaging and effective. With options for all fitness levels, you can easily find a workout that suits your needs. Plus, with the flexibility of online training, you can connect with certified personal trainers on HipTrain for personalized guidance and motivation.