Top 7 Bodyweight HIIT Workouts for Quick Home Sessions 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get your heart rate up and burn calories in a short amount of time. Bodyweight HIIT workouts are perfect for home sessions since they require minimal to no equipment and can be tailored to suit any fitness level. Here are the top 7 bodyweight HIIT workouts you can do at home for quick yet effective sessions.

1. Burpee Blast

• Duration: 20 minutes
• Sets: 4
• Reps: 10-15 per set
• Calories Burned: Approx. 200

| Exercise | Duration | |--------------|----------| | Burpees | 30 sec | | Rest | 15 sec | | Repeat | 4 times |

Equipment Needed: None
Difficulty Level: Intermediate

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2. Mountain Climber Mayhem

• Duration: 15 minutes
• Sets: 5
• Reps: 30 seconds of work, 15 seconds of rest
• Calories Burned: Approx. 150

| Exercise | Duration | |-------------------|----------| | Mountain Climbers | 30 sec | | Rest | 15 sec | | Repeat | 5 times |

Equipment Needed: None
Difficulty Level: Beginner to Intermediate

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3. Jump Squat Circuit

• Duration: 20 minutes
• Sets: 4
• Reps: 12-15 per set
• Calories Burned: Approx. 220

| Exercise | Duration | |---------------|----------| | Jump Squats | 30 sec | | Rest | 30 sec | | Repeat | 4 times |

Equipment Needed: None
Difficulty Level: Intermediate

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4. Push-Up Power

• Duration: 15 minutes
• Sets: 5
• Reps: 8-10 per set
• Calories Burned: Approx. 100

| Exercise | Duration | |--------------|----------| | Push-Ups | 30 sec | | Rest | 15 sec | | Repeat | 5 times |

Equipment Needed: None
Difficulty Level: Beginner to Intermediate

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5. Lunge and Crunch Combo

• Duration: 20 minutes
• Sets: 3
• Reps: 10-12 lunges and 10-12 crunches
• Calories Burned: Approx. 180

| Exercise | Duration | |---------------------|----------| | Alternating Lunges | 30 sec | | Bicycle Crunches | 30 sec | | Rest | 30 sec | | Repeat | 3 times |

Equipment Needed: None
Difficulty Level: Intermediate

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6. High Knees and Tuck Jumps

• Duration: 15 minutes
• Sets: 4
• Reps: 30 seconds each
• Calories Burned: Approx. 200

| Exercise | Duration | |----------------|----------| | High Knees | 30 sec | | Tuck Jumps | 30 sec | | Rest | 30 sec | | Repeat | 4 times |

Equipment Needed: None
Difficulty Level: Advanced

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7. Core Crusher

• Duration: 20 minutes
• Sets: 4
• Reps: 10-15 per exercise
• Calories Burned: Approx. 150

| Exercise | Duration | |--------------------|----------| | Plank | 30 sec | | Side Plank (each side) | 30 sec | | Russian Twists | 30 sec | | Rest | 30 sec | | Repeat | 4 times |

Equipment Needed: None
Difficulty Level: Intermediate

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Why Choose HipTrain for Your HIIT Workouts?

With HipTrain, you can access personalized 1-on-1 video personal training sessions that fit your schedule, all from the comfort of your home. Our certified personal trainers can help you master these bodyweight HIIT workouts and more, ensuring that you maximize your results. Plus, our affordable pricing makes it easy to invest in your fitness journey. And if you're utilizing HSA/FSA funds, HipTrain is eligible for qualified expenses.

Incorporate these bodyweight HIIT workouts into your routine to achieve quick and effective results from home in 2025!