Top 10 Effective Bodyweight HIIT Workouts for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get a full-body workout in a short amount of time, especially when using just your body weight. Whether you're a beginner or a seasoned athlete, these workouts can be tailored to your fitness level and can be done right at home without any equipment. Here are the top 10 effective bodyweight HIIT workouts you can start today!

1. Jumping Jacks and Push-Ups

Duration: 20 seconds on, 10 seconds off
Sets: 4
Difficulty Level: Beginner
Calories Burned: Approximately 100 calories

| Exercise | Reps | Duration | |-------------------|-----------|-------------| | Jumping Jacks | 20 | 20 seconds | | Push-Ups | 10 | 20 seconds |

2. Burpee Blast

Duration: 30 seconds on, 15 seconds off
Sets: 5
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories

| Exercise | Reps | Duration | |-------------------|-----------|-------------| | Burpees | 10 | 30 seconds |

3. Mountain Climbers and Squats

Duration: 25 seconds on, 10 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approximately 120 calories

| Exercise | Reps | Duration | |-------------------|-----------|-------------| | Mountain Climbers | 15 | 25 seconds | | Bodyweight Squats | 15 | 25 seconds |

4. Plank Jacks and High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Advanced
Calories Burned: Approximately 140 calories

| Exercise | Reps | Duration | |-------------------|-----------|-------------| | Plank Jacks | 15 | 30 seconds | | High Knees | 20 | 30 seconds |

5. Skaters and Lunges

Duration: 20 seconds on, 10 seconds off
Sets: 5
Difficulty Level: Intermediate
Calories Burned: Approximately 130 calories

| Exercise | Reps | Duration | |-------------------|-----------|-------------| | Skaters | 10 (each side) | 20 seconds | | Reverse Lunges | 10 (each leg) | 20 seconds |

6. Tuck Jumps and Plank Hold

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Advanced
Calories Burned: Approximately 160 calories

| Exercise | Reps | Duration | |-------------------|-----------|-------------| | Tuck Jumps | 10 | 30 seconds | | Plank Hold | 30 seconds| 30 seconds |

7. Side Lunges and Push-Up Rotations

Duration: 25 seconds on, 10 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approximately 120 calories

| Exercise | Reps | Duration | |-------------------|-----------|-------------| | Side Lunges | 10 (each side)| 25 seconds | | Push-Up Rotations | 5 | 25 seconds |

8. Bear Crawls and Wall Sit

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approximately 110 calories

| Exercise | Reps | Duration | |-------------------|-----------|-------------| | Bear Crawls | 30 seconds| 30 seconds | | Wall Sit | 30 seconds| 30 seconds |

9. Lateral Shuffles and Plank Up-Downs

Duration: 25 seconds on, 10 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approximately 125 calories

| Exercise | Reps | Duration | |-------------------|-----------|-------------| | Lateral Shuffles | 10 (each side)| 25 seconds | | Plank Up-Downs | 8 | 25 seconds |

10. Flutter Kicks and Jump Squats

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Advanced
Calories Burned: Approximately 140 calories

| Exercise | Reps | Duration | |-------------------|-----------|-------------| | Flutter Kicks | 15 | 30 seconds | | Jump Squats | 10 | 30 seconds |

Conclusion

These bodyweight HIIT workouts are not only effective but also require no equipment, making them perfect for a home workout routine. Each workout can be adjusted to fit your fitness level, ensuring that everyone can benefit from this high-energy training style.

For those looking for personalized guidance, consider HipTrain’s live 1-on-1 video personal training. With certified trainers, affordable pricing, and HSA/FSA eligibility, you can achieve your fitness goals from the comfort of your home.