Top 7 Bodyweight HIIT Workouts for Home Training 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an effective way to boost your fitness levels, burn calories, and build strength—all without needing a gym membership or fancy equipment. Bodyweight HIIT workouts are especially great for home training, as they can be performed anywhere and are easily adjustable to your fitness level. Here we present the top 7 bodyweight HIIT workouts you can do at home in 2025.

1. Tabata Squats

• Duration: 20 seconds on, 10 seconds off for 4 minutes
• Sets: 8 rounds
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 50-70

Workout Table:

| Exercise | Duration | Rest | |------------|----------|------| | Squats | 20 sec | 10 sec|

2. Burpee Blast

• Duration: 30 seconds on, 15 seconds off for 5 minutes
• Sets: 10 rounds
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 80-100

Workout Table:

| Exercise | Duration | Rest | |------------|----------|------| | Burpees | 30 sec | 15 sec|

3. Mountain Climbers

• Duration: 30 seconds on, 15 seconds off for 4 minutes
• Sets: 8 rounds
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 60-80

Workout Table:

| Exercise | Duration | Rest | |-----------------------|----------|------| | Mountain Climbers | 30 sec | 15 sec|

4. Plank Jacks

• Duration: 30 seconds on, 15 seconds off for 5 minutes
• Sets: 10 rounds
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 70-90

Workout Table:

| Exercise | Duration | Rest | |-----------------------|----------|------| | Plank Jacks | 30 sec | 15 sec|

5. High Knees

• Duration: 30 seconds on, 15 seconds off for 5 minutes
• Sets: 10 rounds
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 80-100

Workout Table:

| Exercise | Duration | Rest | |-----------------------|----------|------| | High Knees | 30 sec | 15 sec|

6. Push-Up Variations

• Duration: 30 seconds on, 15 seconds off for 5 minutes
• Sets: 10 rounds
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 60-80

Workout Table:

| Exercise | Duration | Rest | |-----------------------|----------|------| | Standard Push-Ups | 30 sec | 15 sec| | Diamond Push-Ups | 30 sec | 15 sec|

7. Skater Jumps

• Duration: 30 seconds on, 15 seconds off for 4 minutes
• Sets: 8 rounds
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 70-90

Workout Table:

| Exercise | Duration | Rest | |-----------------------|----------|------| | Skater Jumps | 30 sec | 15 sec|

Why Choose HipTrain for Your HIIT Journey?

If you're looking to maximize your bodyweight HIIT workouts and achieve your fitness goals, consider HipTrain. Our certified personal trainers offer live 1-on-1 video sessions, making it easy to fit workouts into your busy schedule. Plus, our affordable pricing makes professional guidance accessible, and HipTrain is HSA/FSA approved for eligible expenses.

Incorporate these top 7 bodyweight HIIT workouts into your home training routine and watch your fitness transform!