Top 10 HIIT Bodyweight Workouts for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) has taken the fitness world by storm, especially for those looking to maximize their workout efficiency at home. Bodyweight exercises are a fantastic way to get fit without the need for expensive gym equipment. Here are the top 10 HIIT bodyweight workouts you can do at home in 2025.

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~10 calories per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | |----------|------| | Burpees | 8-10 |

How to Perform:

1. Start in a standing position.
2. Drop into a squat, place your hands on the ground.
3. Jump your feet back into a plank position.
4. Perform a push-up (optional).
5. Jump your feet back to your hands and explode into a jump.

2. Mountain Climbers

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

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

How to Perform:

1. Start in a plank position.
2. Drive one knee towards your chest, then switch legs quickly.
3. Keep your hips down and core engaged.

3. Jump Squats

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~12 calories per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | |----------|------| | Jump Squats | 10-15 |

How to Perform:

1. Stand with feet shoulder-width apart.
2. Lower into a squat and explode upward into a jump.
3. Land softly and immediately go into the next squat.

4. Plank Jacks

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~10 calories per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | |----------|------| | Plank Jacks | 15-20 |

How to Perform:

1. Start in a plank position.
2. Jump your feet out wide and back together, maintaining a stable core.

5. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~12 calories per minute
Difficulty Level: Beginner
Equipment Needed: None

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

How to Perform:

1. Stand tall and run in place, bringing your knees up to hip level.
2. Pump your arms for added intensity.

6. T-Push-Ups

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~10 calories per minute
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps | |----------|------| | T-Push-Ups | 5-10 |

How to Perform:

1. Perform a push-up.
2. Rotate your body to one side, extending the arm upward to form a T-shape.
3. Alternate sides with each rep.

7. Skater Jumps

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~12 calories per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | |----------|------| | Skater Jumps | 10-15 |

How to Perform:

1. Stand on one leg, jump sideways to the other leg.
2. Land softly and immediately jump back to the starting leg.

8. Lateral Lunges

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

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

How to Perform:

1. Step out to the side and lower into a lunge.
2. Push off the foot to return to the start and switch sides.

9. Plank to Push-Up

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~10 calories per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | |----------|------| | Plank to Push-Up | 5-8 |

How to Perform:

1. Start in a plank position.
2. Lower to your elbows and push back up to your hands.

10. Bicycle Crunches

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

| Exercise | Reps | |----------|------| | Bicycle Crunches | 15-20 |

How to Perform:

1. Lie on your back with hands behind your head.
2. Bring your knees to a 90-degree angle and alternate touching elbows to opposite knees.

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With these HIIT bodyweight workouts, you can achieve an effective fitness routine right from the comfort of your home. For those who want personalized guidance, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you tailor these workouts to fit your specific needs and goals, all while being HSA/FSA approved for eligible expenses.