Top 10 Equipment-Free HIIT Workouts for Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to maximize your workout in a short amount of time, making it perfect for busy professionals. The best part? You don’t need any equipment to get started! Here are the top 10 equipment-free HIIT workouts you can do right at home in 2025.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~8-10 calories per minute
• Difficulty Level: Beginner

2. Burpees

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 3
• Calories Burned: ~12-15 calories per minute
• Difficulty Level: Intermediate

3. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-12 calories per minute
• Difficulty Level: Intermediate

4. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~10-14 calories per minute
• Difficulty Level: Intermediate

5. Bodyweight Squats

• Duration: 45 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~5-8 calories per minute
• Difficulty Level: Beginner

6. Plank Jacks

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 3
• Calories Burned: ~10-12 calories per minute
• Difficulty Level: Intermediate

7. Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~6-9 calories per minute
• Difficulty Level: Beginner

8. Push-Ups

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 3
• Calories Burned: ~8-10 calories per minute
• Difficulty Level: Intermediate

9. Side Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~6-9 calories per minute
• Difficulty Level: Intermediate

10. Tuck Jumps

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 3
• Calories Burned: ~12-15 calories per minute
• Difficulty Level: Advanced

Sample HIIT Workout Table

| Exercise | Duration | Rest | Sets | Difficulty Level | |-------------------|-----------|---------|------|------------------| | Jumping Jacks | 30 sec | 15 sec | 3 | Beginner | | Burpees | 30 sec | 30 sec | 3 | Intermediate | | Mountain Climbers | 30 sec | 15 sec | 4 | Intermediate | | High Knees | 30 sec | 15 sec | 3 | Intermediate | | Bodyweight Squats | 45 sec | 15 sec | 3 | Beginner | | Plank Jacks | 30 sec | 30 sec | 3 | Intermediate | | Lunges | 30 sec | 15 sec | 3 | Beginner | | Push-Ups | 30 sec | 30 sec | 3 | Intermediate | | Side Lunges | 30 sec | 15 sec | 3 | Intermediate | | Tuck Jumps | 30 sec | 30 sec | 3 | Advanced |

These workouts not only help you burn calories but also improve your cardiovascular health and overall fitness. With HipTrain, you can take these HIIT workouts to the next level with personalized guidance from certified trainers through live 1-on-1 video sessions.

HipTrain offers affordable pricing compared to traditional gyms, making it easier for you to invest in your health. Plus, our services are HSA/FSA approved for eligible expenses, allowing you to maximize your benefits.

Get ready to sweat and transform your fitness routine with these equipment-free HIIT workouts!