Best Bodyweight HIIT Workouts to Try at Home in 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to build strength and burn calories without needing any equipment. They can be done in the comfort of your home, making them accessible for busy professionals or anyone looking to get fit on their own schedule. Here are the best bodyweight HIIT workouts to try at home in 2025.

1. Jumping Jacks and Push-Ups

Workout Structure:

• Duration: 20 seconds of work, 10 seconds of rest
• Sets: 4 rounds
• Calories Burned: ~250

| Exercise | Reps | Duration | |-----------------|---------------|----------| | Jumping Jacks | 20 | 20 sec | | Push-Ups | 10 | 20 sec |

Difficulty Level: Beginner

2. Burpees and Mountain Climbers

Workout Structure:

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 5 rounds
• Calories Burned: ~300

| Exercise | Reps | Duration | |--------------------|-------------|----------| | Burpees | 8 | 30 sec | | Mountain Climbers | 15 | 30 sec |

Difficulty Level: Intermediate

3. Squat Jumps and Plank Jacks

Workout Structure:

• Duration: 25 seconds of work, 10 seconds of rest
• Sets: 4 rounds
• Calories Burned: ~280

| Exercise | Reps | Duration | |---------------------|-------------|----------| | Squat Jumps | 10 | 25 sec | | Plank Jacks | 12 | 25 sec |

Difficulty Level: Intermediate

4. High Knees and Lateral Lunges

Workout Structure:

• Duration: 20 seconds of work, 10 seconds of rest
• Sets: 5 rounds
• Calories Burned: ~270

| Exercise | Reps | Duration | |----------------------|-------------|----------| | High Knees | 20 | 20 sec | | Lateral Lunges | 10 each side| 20 sec |

Difficulty Level: Intermediate

5. Tuck Jumps and Russian Twists

Workout Structure:

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Calories Burned: ~320

| Exercise | Reps | Duration | |---------------------|-------------|----------| | Tuck Jumps | 8 | 30 sec | | Russian Twists | 15 | 30 sec |

Difficulty Level: Advanced

6. Skaters and Plank to Push-Up

Workout Structure:

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 5 rounds
• Calories Burned: ~350

| Exercise | Reps | Duration | |----------------------|-------------|----------| | Skaters | 10 each side| 30 sec | | Plank to Push-Up | 8 | 30 sec |

Difficulty Level: Advanced

7. Side Plank and Bicycle Crunches

Workout Structure:

• Duration: 20 seconds on each side, 10 seconds of rest
• Sets: 4 rounds
• Calories Burned: ~240

| Exercise | Reps | Duration | |----------------------|-------------|----------| | Side Plank | 20 sec each | 20 sec | | Bicycle Crunches | 15 | 20 sec |

Difficulty Level: Beginner to Intermediate

8. Bear Crawls and Spider Plank

Workout Structure:

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 4 rounds
• Calories Burned: ~300

| Exercise | Reps | Duration | |----------------------|-------------|----------| | Bear Crawls | 15 | 30 sec | | Spider Plank | 10 each side| 30 sec |

Difficulty Level: Intermediate

9. Crab Toe Touches and Wall Sit

Workout Structure:

• Duration: 30 seconds of work, 15 seconds of rest
• Sets: 5 rounds
• Calories Burned: ~290

| Exercise | Reps | Duration | |----------------------|-------------|----------| | Crab Toe Touches | 10 | 30 sec | | Wall Sit | 30 sec | 30 sec |

Difficulty Level: All levels

10. Shadow Boxing and Cool Down

Workout Structure:

• Duration: 2 minutes of work, 1 minute of rest
• Sets: 3 rounds
• Calories Burned: ~350

| Exercise | Reps | Duration | |----------------------|-------------|----------| | Shadow Boxing | 2 min | 2 min | | Cool Down (Stretch) | - | 1 min |

Difficulty Level: All levels

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to get a high-intensity training session without any equipment. By incorporating these routines into your fitness regimen, you can achieve impressive results from home.

For a personalized approach, consider trying HipTrain. With live 1-on-1 video personal training, certified trainers, and flexible scheduling, HipTrain is an affordable alternative to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses!