Top 10 HIIT Home Workouts You Can Do with Minimal Equipment (Updated December 2025)

High-Intensity Interval Training (HIIT) is a fantastic way to get fit without the need for a fully stocked gym. With just a few pieces of equipment or even just your body weight, you can achieve a full-body workout that burns calories and builds strength. Here are the top 10 HIIT home workouts you can do with minimal equipment in 2025.

1. Jump Squats

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 calories per minute

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 15 | 30 seconds |

Instructions: Stand with feet shoulder-width apart. Lower into a squat and explode upward, landing softly back into the squat position.

---

2. Burpees

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 12-16 calories per minute

| Sets | Reps | Duration | |----------|----------|--------------| | 4 | 10 | 30 seconds |

Instructions: From a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, jump back into the squat, and explode upward.

---

3. Mountain Climbers

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8-12 calories per minute

| Sets | Reps | Duration | |----------|----------|--------------| | 4 | 30 (total) | 30 seconds |

Instructions: Start in a plank position and alternate bringing your knees towards your chest as quickly as possible.

---

4. High Knees

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 10-14 calories per minute

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 30 (total) | 30 seconds |

Instructions: Stand tall and run in place, bringing your knees up towards your chest.

---

5. Plank Jacks

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 8-10 calories per minute

| Sets | Reps | Duration | |----------|----------|--------------| | 4 | 15 | 30 seconds |

Instructions: Start in a plank position and jump your feet out and in, similar to a jumping jack.

---

6. Push-Up to T-Plank

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 10-15 calories per minute

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 10 | 30 seconds |

Instructions: Perform a push-up, then rotate into a side plank, raising your arm towards the ceiling. Alternate sides.

---

7. Skaters

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 9-13 calories per minute

| Sets | Reps | Duration | |----------|----------|--------------| | 4 | 15 (total) | 30 seconds |

Instructions: Jump to one side landing on one foot, then leap to the other side, mimicking a speed skater.

---

8. Box Jumps (or Step-Ups)

Equipment Needed: Sturdy box or step
Difficulty Level: Intermediate
Calories Burned: Approximately 12-15 calories per minute

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 10 | 30 seconds |

Instructions: Stand in front of a box or step and jump onto it with both feet, then step back down.

---

9. Russian Twists

Equipment Needed: Optional weight (dumbbell or medicine ball)
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8-12 calories per minute

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 20 (total) | 30 seconds |

Instructions: Sit on the floor with your knees bent, lean back slightly, and twist your torso to touch the floor beside you, alternating sides.

---

10. Shadow Boxing

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 8-10 calories per minute

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 1 minute | 30 seconds |

Instructions: Stand in a fighting stance and throw punches into the air, incorporating footwork and head movement.

---

Conclusion

These HIIT workouts are not only effective but also require minimal equipment, making them perfect for home workouts. To maximize your results, consider joining HipTrain for affordable personal training that fits into your schedule. Our certified trainers provide live 1-on-1 sessions tailored to your fitness goals, all eligible for HSA/FSA expenses.