Best Bodyweight HIIT Workouts for Fast Results 2025

Updated January 2026

High-Intensity Interval Training (HIIT) has become a cornerstone of effective fitness routines, especially for those looking to maximize results in a short period. Bodyweight HIIT workouts are particularly appealing as they require no equipment, making them perfect for home workouts. Here’s a list of the Best Bodyweight HIIT Workouts for Fast Results in 2025 that you can incorporate into your fitness regimen.

1. Burpee Blast

• Duration: 30 seconds work, 15 seconds rest
• Reps: 4 rounds
• Calories Burned: ~10 calories/minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |---------------|------------|------| | Burpees | 30 seconds | 4 | | Rest | 15 seconds | 4 |

2. Mountain Climbers

• Duration: 40 seconds work, 20 seconds rest
• Reps: 5 rounds
• Calories Burned: ~8 calories/minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|------------|------| | Mountain Climbers | 40 seconds | 5 | | Rest | 20 seconds | 5 |

3. High Knees

• Duration: 30 seconds work, 30 seconds rest
• Reps: 4 rounds
• Calories Burned: ~12 calories/minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |------------|------------|------| | High Knees | 30 seconds | 4 | | Rest | 30 seconds | 4 |

4. Jump Squats

• Duration: 30 seconds work, 15 seconds rest
• Reps: 4 rounds
• Calories Burned: ~9 calories/minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------|------------|------| | Jump Squats | 30 seconds | 4 | | Rest | 15 seconds | 4 |

5. Plank Jacks

• Duration: 30 seconds work, 30 seconds rest
• Reps: 4 rounds
• Calories Burned: ~10 calories/minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |--------------|------------|------| | Plank Jacks | 30 seconds | 4 | | Rest | 30 seconds | 4 |

6. Tuck Jumps

• Duration: 30 seconds work, 15 seconds rest
• Reps: 4 rounds
• Calories Burned: ~11 calories/minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------|------------|------| | Tuck Jumps | 30 seconds | 4 | | Rest | 15 seconds | 4 |

7. Skaters

• Duration: 30 seconds work, 20 seconds rest
• Reps: 5 rounds
• Calories Burned: ~10 calories/minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |----------|------------|------| | Skaters | 30 seconds | 5 | | Rest | 20 seconds | 5 |

8. Lateral Lunges

• Duration: 40 seconds work, 20 seconds rest
• Reps: 5 rounds
• Calories Burned: ~8 calories/minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |------------------|------------|------| | Lateral Lunges | 40 seconds | 5 | | Rest | 20 seconds | 5 |

9. Plank to Push-Up

• Duration: 30 seconds work, 15 seconds rest
• Reps: 4 rounds
• Calories Burned: ~9 calories/minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Duration | Sets | |--------------------|------------|------| | Plank to Push-Up | 30 seconds | 4 | | Rest | 15 seconds | 4 |

10. Side Plank with Hip Dips

• Duration: 30 seconds each side, 15 seconds rest
• Reps: 4 rounds
• Calories Burned: ~7 calories/minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |----------------------------|------------|------| | Side Plank with Hip Dips | 30 seconds | 4 | | Rest | 15 seconds | 4 |

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can lead to fast and effective results, especially when combined with a structured training plan. If you're looking for personalized guidance, consider HipTrain as your go-to solution for affordable 1-on-1 live personal training. With flexible scheduling, certified trainers, and HSA/FSA eligibility for eligible expenses, you can kickstart your fitness journey without breaking the bank.