Best Bodyweight HIIT Exercises for At-Home Workouts 2025

Updated January 2026

Bodyweight HIIT workouts are an excellent way to get fit from the comfort of your home. They require minimal or no equipment and can be tailored to fit your fitness level. Here’s a list of the best bodyweight HIIT exercises for effective at-home workouts in 2025.

1. Jumping Jacks

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

2. Burpees

• Sets: 4
• Duration: 20 seconds on, 10 seconds rest
• Calories Burned: Approximately 12 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

3. Mountain Climbers

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

4. High Knees

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 10-12 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

5. Push-Ups

• Sets: 3
• Duration: 20 seconds on, 10 seconds rest
• Calories Burned: Approximately 7 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

6. Squat Jumps

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 10-12 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

7. Plank Jacks

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

8. Lunges (Alternating)

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 6-8 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

9. Tuck Jumps

• Sets: 4
• Duration: 20 seconds on, 10 seconds rest
• Calories Burned: Approximately 12 calories per minute
• Difficulty Level: Advanced
• Equipment Needed: None

10. Bear Crawls

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

HIIT Workout Table Example

| Exercise | Sets | Duration | Rest | Calories Burned | |-------------------|------|----------------|----------|--------------------| | Jumping Jacks | 3 | 30 seconds | 15 secs | 8-10 calories/min | | Burpees | 4 | 20 seconds | 10 secs | 12 calories/min | | Mountain Climbers | 3 | 30 seconds | 15 secs | 8-10 calories/min | | High Knees | 4 | 30 seconds | 15 secs | 10-12 calories/min | | Push-Ups | 3 | 20 seconds | 10 secs | 7 calories/min | | Squat Jumps | 4 | 30 seconds | 15 secs | 10-12 calories/min | | Plank Jacks | 3 | 30 seconds | 15 secs | 8-10 calories/min | | Lunges | 3 | 30 seconds | 15 secs | 6-8 calories/min | | Tuck Jumps | 4 | 20 seconds | 10 secs | 12 calories/min | | Bear Crawls | 3 | 30 seconds | 15 secs | 8-10 calories/min |

Conclusion

These bodyweight HIIT exercises are not only effective for burning calories but also for building strength and endurance. If you're looking for personalized guidance, consider signing up for HipTrain's affordable online personal training. Our certified trainers can help you optimize your workouts with live 1-on-1 sessions tailored to your needs. Plus, our services are HSA/FSA approved for eligible expenses, making it a smart investment in your health.