Best Bodyweight HIIT Workouts for Home Training 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an incredible way to get fit at home without the need for expensive equipment. These workouts are not only effective but also time-efficient, making them perfect for busy professionals looking to stay in shape. Below, we’ve compiled a list of the best bodyweight HIIT workouts for home training in 2025, designed to cater to various fitness levels and goals.

1. Tabata Push-Up Circuit

Duration: 20 seconds on, 10 seconds off, repeat for 4 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 240 calories

| Exercise | Sets | Reps | |------------------|------|--------| | Standard Push-Ups| 8 | 20 sec | | Rest | 8 | 10 sec |

2. High Knees & Burpees Combo

Duration: 30 seconds on, 15 seconds off, repeat for 10 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300 calories

| Exercise | Sets | Duration | |------------------|------|----------| | High Knees | 10 | 30 sec | | Burpees | 10 | 30 sec | | Rest | 10 | 15 sec |

3. Jump Squat & Plank Challenge

Duration: 25 seconds on, 5 seconds off, repeat for 5 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200 calories

| Exercise | Sets | Reps | |------------------|------|--------| | Jump Squats | 10 | 25 sec | | Plank Hold | 10 | 25 sec |

4. Mountain Climbers & Tuck Jumps

Duration: 20 seconds on, 10 seconds off, repeat for 8 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 280 calories

| Exercise | Sets | Duration | |------------------|------|----------| | Mountain Climbers| 8 | 20 sec | | Tuck Jumps | 8 | 20 sec |

5. Lateral Lunges & Bear Crawls

Duration: 30 seconds on, 10 seconds off, repeat for 12 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 350 calories

| Exercise | Sets | Duration | |------------------|------|----------| | Lateral Lunges | 12 | 30 sec | | Bear Crawls | 12 | 30 sec |

6. Skater Jumps & Plank Jacks

Duration: 30 seconds on, 15 seconds off, repeat for 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 320 calories

| Exercise | Sets | Duration | |------------------|------|----------| | Skater Jumps | 10 | 30 sec | | Plank Jacks | 10 | 30 sec |

7. Inchworms & Side Plank Twists

Duration: 20 seconds on, 10 seconds off, repeat for 6 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 180 calories

| Exercise | Sets | Duration | |------------------|------|----------| | Inchworms | 6 | 20 sec | | Side Plank Twists| 6 | 20 sec |

8. Burpee Ladder

Duration: 1 minute on, 30 seconds rest, repeat for 10 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400 calories

| Exercise | Sets | Duration | |------------------|------|----------| | Burpees | 10 | 1 min | | Rest | 10 | 30 sec |

9. Shadow Boxing HIIT

Duration: 30 seconds on, 15 seconds off, repeat for 8 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 220 calories

| Exercise | Sets | Duration | |------------------|------|----------| | Jab-Cross Punches| 8 | 30 sec | | Rest | 8 | 15 sec |

10. Cool Down Stretch Routine

Duration: 5 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 50 calories

| Exercise | Sets | Duration | |------------------|------|----------| | Forward Fold | 1 | 1 min | | Child’s Pose | 1 | 1 min | | Cat-Cow Stretch | 1 | 1 min | | Seated Hamstring Stretch | 1 | 2 min |

These workouts are designed to be done at home with no equipment necessary, making them accessible for everyone. If you’re looking for personalized guidance and support, consider trying HipTrain. With affordable live 1-on-1 video personal training sessions, you can receive tailored workouts that fit your needs. Plus, our services are HSA/FSA approved, making it easier to invest in your health.