Top 15 Bodyweight HIIT Workouts for Home 2025

Updated January 2026

Bodyweight HIIT workouts are an excellent way to achieve a high-intensity workout without the need for any equipment. Perfect for home workouts, these routines can help you burn calories, build strength, and improve cardiovascular fitness. Here are the top 15 bodyweight HIIT workouts for 2025 that you can easily incorporate into your routine!

1. Jump Squats

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

How to do it: Stand with feet shoulder-width apart. Lower into a squat, then jump explosively. Land softly and go back into the squat.

2. Push-Up to Plank

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 7-9 per minute
• Difficulty Level: Intermediate

How to do it: Start in a push-up position, perform a push-up, then transition into a plank by holding your body straight. Repeat.

3. Burpees

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

How to do it: From a standing position, drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up.

4. High Knees

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

How to do it: Run in place while bringing your knees up to your chest as high as possible.

5. Mountain Climbers

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

How to do it: Start in a plank position and alternate bringing your knees to your chest quickly.

6. Lateral Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 6-8 per minute
• Difficulty Level: Intermediate

How to do it: Step to the side into a lunge, pushing your hips back, then return to the center and switch sides.

7. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 7-9 per minute
• Difficulty Level: Intermediate

How to do it: In a plank position, jump your feet out and in, similar to jumping jacks.

8. Skaters

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

How to do it: Jump to one side landing on one foot, then jump to the other side, alternating sides.

9. T-Push-Ups

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 7-9 per minute
• Difficulty Level: Advanced

How to do it: Perform a push-up, then rotate to one side, raising your arm to the sky, and return to the push-up position.

10. Frog Jumps

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

How to do it: Squat down, place your hands on the floor, jump forward, and land softly.

11. Side Plank Dips

• Duration: 30 seconds (15 seconds per side)
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 6-8 per minute
• Difficulty Level: Intermediate

How to do it: In a side plank position, lower your hip toward the ground, then lift back up.

12. Reverse Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 6-8 per minute
• Difficulty Level: Beginner

How to do it: Step back into a lunge, keeping your front knee over your ankle, then switch legs.

13. Bicycle Crunches

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 6-8 per minute
• Difficulty Level: Beginner

How to do it: Lie on your back, lift your legs, and alternate touching your elbows to opposite knees.

14. Star Jumps

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

How to do it: Jump up while spreading your arms and legs wide, then land softly.

15. Wall Sit

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: 5-7 per minute
• Difficulty Level: Beginner

How to do it: Lean against a wall with your knees bent at 90 degrees and hold the position.

Workout Table Summary

| Workout | Duration | Rest | Sets | Calories Burned | Difficulty Level | |----------------------|----------|------|------|------------------|------------------| | Jump Squats | 30 sec | 15 sec | 4 | 8-10 | Intermediate | | Push-Up to Plank | 30 sec | 15 sec | 4 | 7-9 | Intermediate | | Burpees | 30 sec | 15 sec | 4 | 10-12 | Advanced | | High Knees | 30 sec | 15 sec | 4 | 8-10 | Beginner | | Mountain Climbers | 30 sec | 15 sec | 4 | 8-10 | Intermediate | | Lateral Lunges | 30 sec | 15 sec | 4 | 6-8 | Intermediate | | Plank Jacks | 30 sec | 15 sec | 4 | 7-9 | Intermediate | | Skaters | 30 sec | 15 sec | 4 | 8-10 | Intermediate | | T-Push-Ups | 30 sec | 15 sec | 4 | 7-9 | Advanced | | Frog Jumps | 30 sec | 15 sec | 4 | 10-12 | Advanced | | Side Plank Dips | 30 sec | 15 sec | 4 | 6-8 | Intermediate | | Reverse Lunges | 30 sec | 15 sec | 4 | 6-8 | Beginner | | Bicycle Crunches | 30 sec | 15 sec | 4 | 6-8 | Beginner | | Star Jumps | 30 sec | 15 sec | 4 | 10-12 | Advanced | | Wall Sit | 30 sec | 15 sec | 4 | 5-7 | Beginner |

Bodyweight HIIT workouts are not only effective but also convenient for anyone looking to stay fit at home. For personalized guidance, consider trying HipTrain, where you can get affordable live 1-on-1 video personal training from certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for busy professionals to fit fitness into their lives.