Top 10 Equipment-Free HIIT Workouts for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an effective way to get fit without the need for equipment. These workouts are perfect for busy professionals who want to maximize their time and effort at home. Here are the top 10 equipment-free HIIT workouts you can do in the comfort of your home, along with details on sets, reps, and the estimated calories burned.

1. Jumping Jacks

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~8-10 per minute

Instructions: Stand with your feet together and arms at your sides. Jump up, spreading your legs while raising your arms overhead. Return to the starting position and repeat.

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2. Burpees

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10-12 per minute

Instructions: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

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3. High Knees

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~8-10 per minute

Instructions: Stand tall and jog in place, bringing your knees up to hip level as quickly as possible.

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4. Mountain Climbers

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~8-10 per minute

Instructions: Start in a plank position and quickly drive your knees toward your chest alternately.

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5. Squat Jumps

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10-12 per minute

Instructions: Perform a squat, then jump explosively, landing softly back into the squat position.

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6. Plank Jacks

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~8-10 per minute

Instructions: In a plank position, jump your feet out wide and back together, similar to a jumping jack.

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7. Lateral Lunges

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~7-9 per minute

Instructions: Step out to the side into a lunge, then return to the center and switch sides.

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8. Tuck Jumps

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10-12 per minute

Instructions: Jump up and tuck your knees toward your chest, landing softly with bent knees.

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9. Skaters

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~8-10 per minute

Instructions: Jump side to side, landing on one foot and bringing the opposite foot behind you.

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10. Side Plank Dips

Duration: 30 seconds (15 seconds each side)
Rest: 15 seconds
Sets: 4
Calories Burned: ~5-7 per minute

Instructions: In a side plank position, lower your hip towards the ground and lift it back up.

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Sample HIIT Workout Table

| Exercise | Duration | Rest | Sets | Calories Burned | |---------------------|-----------|----------|------|------------------| | Jumping Jacks | 30 seconds| 15 seconds| 4 | ~8-10 | | Burpees | 30 seconds| 15 seconds| 4 | ~10-12 | | High Knees | 30 seconds| 15 seconds| 4 | ~8-10 | | Mountain Climbers | 30 seconds| 15 seconds| 4 | ~8-10 | | Squat Jumps | 30 seconds| 15 seconds| 4 | ~10-12 | | Plank Jacks | 30 seconds| 15 seconds| 4 | ~8-10 | | Lateral Lunges | 30 seconds| 15 seconds| 4 | ~7-9 | | Tuck Jumps | 30 seconds| 15 seconds| 4 | ~10-12 | | Skaters | 30 seconds| 15 seconds| 4 | ~8-10 | | Side Plank Dips | 30 seconds| 15 seconds| 4 | ~5-7 |

These workouts are not only effective but also require no equipment, making them accessible for everyone. If you're looking for personalized guidance, consider HipTrain’s affordable 1-on-1 live personal training sessions. Our certified personal trainers can help you tailor these HIIT workouts to your fitness level, ensuring you get the most out of your training.