Top 10 HIIT Bodyweight Workouts for Home

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to get fit at home without the need for expensive equipment or gym memberships. Bodyweight exercises can deliver incredible results in a short amount of time, making them perfect for busy professionals. Here’s a list of the top 10 HIIT bodyweight workouts you can do at home to boost your fitness level in 2025.

1. Burpee Blitz

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: ~10 calories per minute
• Equipment Needed: None

| Exercise | Reps | |------------|----------| | Burpees | 8-12 |

Tip: Focus on explosive movements to maximize intensity.

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2. Mountain Climbers Madness

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~8 calories per minute
• Equipment Needed: None

| Exercise | Reps | |--------------------|----------| | Mountain Climbers | 20-30 |

Tip: Keep your core tight to maintain balance.

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3. Squat Jumps Challenge

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: ~9 calories per minute
• Equipment Needed: None

| Exercise | Reps | |--------------|----------| | Squat Jumps | 10-15 |

Tip: Land softly to protect your knees.

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4. Push-Up Power

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: ~7 calories per minute
• Equipment Needed: None

| Exercise | Reps | |--------------|----------| | Push-Ups | 8-12 |

Tip: Modify by dropping to your knees if necessary.

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5. Plank to T-Push Up

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: ~6 calories per minute
• Equipment Needed: None

| Exercise | Reps | |------------------------|----------| | Plank to T-Push Up | 6-10 |

Tip: Keep your body in a straight line during the plank.

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6. Lateral Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~5 calories per minute
• Equipment Needed: None

| Exercise | Reps | |-------------------|----------| | Lateral Lunges | 10-12 per side |

Tip: Push through your heel to engage your glutes.

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7. High Knees

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~9 calories per minute
• Equipment Needed: None

| Exercise | Reps | |--------------|----------| | High Knees | 30-40 |

Tip: Get your knees up as high as possible for maximum impact.

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8. Jumping Jacks

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Difficulty Level: Beginner
• Calories Burned: ~8 calories per minute
• Equipment Needed: None

| Exercise | Reps | |-------------------|----------| | Jumping Jacks | 20-30 |

Tip: Maintain a steady rhythm to keep your heart rate up.

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9. Russian Twists

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: ~6 calories per minute
• Equipment Needed: None

| Exercise | Reps | |-------------------|----------| | Russian Twists | 15-20 |

Tip: Keep your feet elevated for an extra challenge.

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10. Plank Jacks

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: ~8 calories per minute
• Equipment Needed: None

| Exercise | Reps | |--------------|----------| | Plank Jacks | 10-15 |

Tip: Maintain a strong core to prevent sagging in your hips.

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Why Choose HipTrain for Your HIIT Workouts?

With the flexibility of live 1-on-1 video personal training, HipTrain offers an affordable solution compared to traditional gyms. Our certified personal trainers can help you with personalized HIIT routines tailored to your fitness level and goals. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.