Top 10 HIIT Bodyweight Workouts for Effective Home Training

As we step into 2025, more individuals are recognizing the benefits of high-intensity interval training (HIIT) for maintaining fitness at home. Bodyweight workouts are perfect for busy schedules, requiring minimal to no equipment while delivering great results. Here’s a list of the top 10 HIIT bodyweight workouts that can be done in the comfort of your home, ensuring an effective training session without breaking the bank.

1. Jumping Jacks and Push-Ups

Workout Structure:

• 30 seconds Jumping Jacks
• 30 seconds Push-Ups
• Repeat for 4 rounds

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150 per 30 minutes

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2. Burpee Blast

Workout Structure:

• 10 Burpees
• 20-second rest
• Repeat for 5 rounds

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200 per 20 minutes

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3. Mountain Climbers and Plank Holds

Workout Structure:

• 30 seconds Mountain Climbers
• 30 seconds Plank Hold
• Repeat for 5 rounds

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 180 per 20 minutes

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4. Squat Jumps and High Knees

Workout Structure:

• 30 seconds Squat Jumps
• 30 seconds High Knees
• Repeat for 4 rounds

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200 per 25 minutes

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5. T-Push-Ups

Workout Structure:

• 10 T-Push-Ups (5 per side)
• 30-second rest
• Repeat for 4 rounds

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 250 per 30 minutes

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6. Lateral Lunges and Skater Jumps

Workout Structure:

• 30 seconds Lateral Lunges (15 seconds each side)
• 30 seconds Skater Jumps
• Repeat for 4 rounds

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 220 per 25 minutes

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7. Plank Jacks and Side Plank Dips

Workout Structure:

• 30 seconds Plank Jacks
• 30 seconds Side Plank Dips (15 seconds each side)
• Repeat for 4 rounds

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 200 per 20 minutes

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8. Bear Crawls and Crab Walks

Workout Structure:

• 30 seconds Bear Crawls
• 30 seconds Crab Walks
• Repeat for 4 rounds

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 180 per 20 minutes

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9. Wall Sit and Jump Squats

Workout Structure:

• 30 seconds Wall Sit
• 30 seconds Jump Squats
• Repeat for 4 rounds

Equipment Needed: Wall
Difficulty Level: Intermediate
Calories Burned: Approximately 200 per 25 minutes

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10. Core Crusher: Bicycle Crunches and Russian Twists

Workout Structure:

• 30 seconds Bicycle Crunches
• 30 seconds Russian Twists
• Repeat for 4 rounds

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150 per 20 minutes

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Conclusion

Incorporating these top 10 HIIT bodyweight workouts into your home training routine can yield effective results while saving you time and money. With no need for expensive gym memberships or equipment, these workouts can fit seamlessly into your busy lifestyle.

For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions. Our certified trainers will help you maximize your workouts and reach your fitness goals—all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses.