Top 10 Bodyweight HIIT Workouts You Can Do at Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get an effective workout in a short amount of time, especially when using bodyweight exercises. These workouts can be done at home without any special equipment, making them perfect for busy professionals looking to stay fit. Here are the top 10 bodyweight HIIT workouts you can do at home in 2025.

1. Burpee Blast

• Duration: 20 minutes
• Difficulty: Intermediate
• Calories Burned: ~200
• Workout:
  • 30 seconds of Burpees
  • 30 seconds rest
  • Repeat for 4 rounds

2. Tabata Squats

• Duration: 16 minutes
• Difficulty: Beginner
• Calories Burned: ~150
• Workout:
  • 20 seconds of Squats
  • 10 seconds rest
  • Repeat for 8 rounds

3. Mountain Climber Mayhem

• Duration: 15 minutes
• Difficulty: Intermediate
• Calories Burned: ~180
• Workout:
  • 40 seconds of Mountain Climbers
  • 20 seconds rest
  • Repeat for 5 rounds

4. Push-Up Pyramid

• Duration: 20 minutes
• Difficulty: Intermediate
• Calories Burned: ~220
• Workout:
  • 1 Push-Up, 1-minute rest
  • 2 Push-Ups, 1-minute rest
  • Continue until you reach 6 Push-Ups

5. Jumping Jack Circuit

• Duration: 12 minutes
• Difficulty: Beginner
• Calories Burned: ~100
• Workout:
  • 30 seconds of Jumping Jacks
  • 30 seconds of rest
  • Repeat for 10 rounds

6. Core Crusher

• Duration: 18 minutes
• Difficulty: Intermediate
• Calories Burned: ~200
• Workout:
  • 30 seconds of Plank
  • 30 seconds of Russian Twists
  • 30 seconds of Bicycle Crunches
  • 30 seconds rest
  • Repeat for 4 rounds

7. Lunge and Leap

• Duration: 15 minutes
• Difficulty: Intermediate
• Calories Burned: ~170
• Workout:
  • 30 seconds of Forward Lunges
  • 30 seconds of Broad Jumps
  • 30 seconds rest
  • Repeat for 5 rounds

8. High Knees and Butt Kicks

• Duration: 10 minutes
• Difficulty: Beginner
• Calories Burned: ~120
• Workout:
  • 30 seconds of High Knees
  • 30 seconds of Butt Kicks
  • 30 seconds rest
  • Repeat for 5 rounds

9. Skater Jumps

• Duration: 12 minutes
• Difficulty: Intermediate
• Calories Burned: ~140
• Workout:
  • 30 seconds of Skater Jumps
  • 30 seconds of rest
  • Repeat for 10 rounds

10. Shadow Boxing HIIT

• Duration: 15 minutes
• Difficulty: All levels
• Calories Burned: ~160
• Workout:
  • 30 seconds of Jab-Cross combos
  • 30 seconds of Uppercuts
  • 30 seconds of Rest
  • Repeat for 5 rounds

Equipment Needed:

• None required, but a yoga mat can enhance comfort.

Practical Tips:

• Warm-up for 5-10 minutes before starting any HIIT workout.
• Cool down with stretching after your workout.
• Stay hydrated throughout your session.

Why Choose HipTrain?

If you're looking for personalized training that fits into your busy schedule, consider HipTrain. Our certified personal trainers offer live 1-on-1 video sessions, allowing you to experience effective training from the comfort of your home. Plus, with our affordable pricing and HSA/FSA eligibility for eligible expenses, you can achieve your fitness goals without breaking the bank.