Best Bodyweight HIIT Workouts You Can Do Anywhere (Updated December 2025)

As we step into 2025, bodyweight HIIT (High-Intensity Interval Training) workouts continue to dominate the fitness scene. They are not only effective but also incredibly convenient since they require no equipment and can be performed anywhere. Here are the Best Bodyweight HIIT Workouts you can do anywhere, perfectly suited for busy professionals looking to stay fit.

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~10 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |----------|------|------| | Burpees | 10 | 4 |

How to do it: Start in a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.

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2. Mountain Climbers

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~8 calories per minute
Difficulty Level: Beginner

| Exercise | Reps | Sets | |-------------------|------|------| | Mountain Climbers | 15 | 5 |

How to do it: Start in a plank position and quickly drive your knees towards your chest alternately.

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3. Jump Squats

Duration: 25 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~12 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |------------|------|------| | Jump Squats| 10 | 4 |

How to do it: Squat down and explode up into a jump, landing softly back into the squat position.

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4. Plank Jacks

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~9 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |------------|------|------| | Plank Jacks| 15 | 4 |

How to do it: Start in a plank position and jump your feet out wide, then back together, similar to a jumping jack.

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5. High Knees

Duration: 20 seconds on, 10 seconds off
Sets: 5
Calories Burned: ~10 calories per minute
Difficulty Level: Beginner

| Exercise | Reps | Sets | |------------|------|------| | High Knees | 20 | 5 |

How to do it: Stand tall and run in place, bringing your knees up towards your chest as high as possible.

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6. T-Push-Ups

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~11 calories per minute
Difficulty Level: Advanced

| Exercise | Reps | Sets | |--------------|------|------| | T-Push-Ups | 6 | 4 |

How to do it: Perform a push-up, then rotate your body to one side, raising your arm towards the ceiling. Alternate sides.

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7. Skaters

Duration: 20 seconds on, 10 seconds off
Sets: 5
Calories Burned: ~10 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |----------|------|------| | Skaters | 15 | 5 |

How to do it: Jump laterally to one side, landing on one foot, then immediately jump to the other side.

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8. Lateral Lunges

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~9 calories per minute
Difficulty Level: Beginner

| Exercise | Reps | Sets | |---------------|------|------| | Lateral Lunges| 10 | 4 |

How to do it: Step out to the side into a lunge while keeping the other leg straight, then return to standing.

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9. Russian Twists

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~8 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |------------------|------|------| | Russian Twists | 15 | 4 |

How to do it: Sit on the ground, lean back slightly, and rotate your torso side to side, tapping the ground beside you.

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10. Plank to Side Plank

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~10 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |------------------------|------|------| | Plank to Side Plank | 5 | 4 |

How to do it: Start in a plank, then rotate into a side plank, alternating sides.

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With these workouts, you can stay fit without the need for any equipment, making them perfect for home or travel. If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Enjoy flexible scheduling and HSA/FSA eligibility for eligible expenses, making your fitness journey easier than ever.