Top 7 Bodyweight HIIT Workouts for Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way to maximize your workout efficiency, especially when you're short on time. Bodyweight HIIT workouts are perfect for home fitness, requiring no equipment and allowing for flexibility in scheduling. Here are the top 7 bodyweight HIIT workouts you can do at home in 2025.

1. Burpee Blast

Difficulty Level: Intermediate
Calories Burned: ~10 calories/minute
Duration: 20 minutes
Equipment Needed: None

| Exercise | Reps | Sets | |---------------|------|------| | Burpees | 10 | 4 | | Rest | 30s | | | Jumping Jacks | 15 | 4 | | Rest | 30s | |

Description:

This workout combines burpees with jumping jacks for a full-body burn. Perform the exercises back-to-back with minimal rest for maximum intensity.

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2. Tabata Push-Up Challenge

Difficulty Level: Advanced
Calories Burned: ~12 calories/minute
Duration: 16 minutes
Equipment Needed: None

| Exercise | Duration | Sets | |---------------|----------|------| | Push-Ups | 20s | 8 | | Rest | 10s | |

Description:

The Tabata style is all about pushing yourself to the max for 20 seconds, then resting for 10 seconds. This push-up challenge will build upper body strength and endurance.

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3. Squat Jump Circuit

Difficulty Level: Beginner to Intermediate
Calories Burned: ~8 calories/minute
Duration: 15 minutes
Equipment Needed: None

| Exercise | Reps | Sets | |---------------|------|------| | Squat Jumps | 12 | 4 | | Mountain Climbers | 15 | 4 | | Rest | 30s | |

Description:

This circuit focuses on lower body strength and power. The squat jumps will elevate your heart rate while mountain climbers work on core stability.

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4. Plank to Pike Challenge

Difficulty Level: Intermediate
Calories Burned: ~9 calories/minute
Duration: 10 minutes
Equipment Needed: None

| Exercise | Duration | Sets | |---------------|----------|------| | Plank to Pike | 30s | 5 | | Rest | 30s | |

Description:

This exercise targets your core and shoulders. Transitioning from a plank to a pike position challenges your stability and strength.

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5. High Knees & Butt Kicks

Difficulty Level: Beginner
Calories Burned: ~7 calories/minute
Duration: 12 minutes
Equipment Needed: None

| Exercise | Duration | Sets | |---------------|----------|------| | High Knees | 30s | 4 | | Rest | 15s | | | Butt Kicks | 30s | 4 | | Rest | 15s | |

Description:

A great cardio workout focusing on leg movement and coordination, high knees and butt kicks will keep your heart rate up and improve agility.

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6. Core Crusher Set

Difficulty Level: Intermediate
Calories Burned: ~10 calories/minute
Duration: 20 minutes
Equipment Needed: None

| Exercise | Reps | Sets | |---------------|------|------| | Bicycle Crunches | 15 | 4 | | Russian Twists | 20 | 4 | | Plank Hold | 30s | 4 |

Description:

This workout emphasizes core strength. Bicycle crunches and Russian twists will help sculpt your abs while the plank hold builds endurance.

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7. Full-Body HIIT Blast

Difficulty Level: Advanced
Calories Burned: ~15 calories/minute
Duration: 25 minutes
Equipment Needed: None

| Exercise | Reps | Sets | |---------------|------|------| | Jump Squats | 10 | 4 | | Push-Ups | 10 | 4 | | Burpees | 10 | 4 | | Rest | 1 min| |

Description:

This full-body workout is designed to push your limits. Combining jump squats, push-ups, and burpees will give you a comprehensive workout targeting multiple muscle groups.

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Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to stay fit from the comfort of home in 2025. They require no equipment, making them accessible, and can easily fit into your busy schedule.

If you want personalized guidance and accountability, consider trying HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can tailor workouts to your specific needs and goals, and our services are HSA/FSA approved for eligible expenses.