Top 10 HIIT Workouts You Can Do at Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn fat and improve cardiovascular fitness, all from the comfort of your home. With the 2025 fitness trends continuing to emphasize efficiency and effectiveness, these workouts require no equipment and can be done in a short amount of time. Here are the top 10 HIIT workouts you can do at home this year.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Beginner

How to Perform: Stand with your feet together. Jump up, spreading your legs while bringing your arms overhead. Jump back to the starting position.

2. Burpees

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

How to Perform: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

3. Mountain Climbers

• Duration: 40 seconds
• Rest: 20 seconds
• Sets: 4
• Calories Burned: Approximately 10-12 calories per minute
• Difficulty Level: Intermediate

How to Perform: Begin in a plank position. Drive one knee towards your chest, then switch legs quickly.

4. High Knees

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

How to Perform: Stand tall and run in place, bringing your knees up as high as possible.

5. Squat Jumps

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

How to Perform: Start in a squat position and jump explosively, landing back into the squat.

6. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Intermediate

How to Perform: Start in a plank position. Jump your feet out to the sides and back together, similar to a jumping jack motion.

7. Tuck Jumps

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

How to Perform: Jump straight up, tucking your knees towards your chest. Land softly and repeat.

8. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 10-12 calories per minute
• Difficulty Level: Intermediate

How to Perform: Leap sideways from one foot to the other, mimicking a speed skater's motion.

9. Push-Up to Side Plank

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

How to Perform: Perform a push-up, then rotate into a side plank on one arm, alternating sides.

10. Lateral Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Beginner

How to Perform: Step sideways into a lunge, keeping the opposite leg straight, then switch sides.

Workout Table

| Exercise | Duration | Rest | Sets | Calories Burned (Approx.) | |-----------------------------|----------|-------|------|---------------------------| | Jumping Jacks | 30 secs | 15 secs | 4 | 8-10 | | Burpees | 30 secs | 30 secs | 3 | 12-15 | | Mountain Climbers | 40 secs | 20 secs | 4 | 10-12 | | High Knees | 30 secs | 15 secs | 4 | 8-12 | | Squat Jumps | 30 secs | 30 secs | 3 | 10-14 | | Plank Jacks | 30 secs | 15 secs | 4 | 8-10 | | Tuck Jumps | 30 secs | 30 secs | 3 | 12-15 | | Skaters | 30 secs | 15 secs | 4 | 10-12 | | Push-Up to Side Plank | 30 secs | 30 secs | 3 | 8-10 | | Lateral Lunges | 30 secs | 15 secs | 4 | 8-10 |

Why Choose HipTrain for Your HIIT Journey?

If you're looking for personalized guidance to maximize your HIIT workouts, consider HipTrain. Our certified personal trainers provide live 1-on-1 video training sessions tailored to your fitness level and goals. With affordable pricing compared to traditional gyms, HipTrain is an ideal solution for busy professionals. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.