Top 10 Bodyweight HIIT Workouts for Home Fitness 2025

Updated December 2025

Are you ready to elevate your home fitness routine without the need for any equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to build strength, improve cardiovascular health, and burn calories efficiently. Here, we present the top 10 bodyweight HIIT workouts you can do from the comfort of your home in 2025.

1. Jumping Jacks & Push-Ups

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty: Beginner
• Calories Burned: ~100 per 20 minutes
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Reps | |-----------------|----------|-------------| | Jumping Jacks | 20 sec | N/A | | Rest | 10 sec | N/A | | Push-Ups | 20 sec | N/A | | Rest | 10 sec | N/A |

2. Burpees & Mountain Climbers

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5
• Difficulty: Intermediate
• Calories Burned: ~150 per 20 minutes
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Reps | |--------------------|----------|-------------| | Burpees | 30 sec | N/A | | Rest | 15 sec | N/A | | Mountain Climbers | 30 sec | N/A | | Rest | 15 sec | N/A |

3. Squat Jumps & Plank Jacks

• Duration: 25 seconds work, 10 seconds rest
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: ~120 per 20 minutes
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Reps | |-----------------|----------|-------------| | Squat Jumps | 25 sec | N/A | | Rest | 10 sec | N/A | | Plank Jacks | 25 sec | N/A | | Rest | 10 sec | N/A |

4. High Knees & Tuck Jumps

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5
• Difficulty: Advanced
• Calories Burned: ~180 per 20 minutes
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Reps | |-----------------|----------|-------------| | High Knees | 30 sec | N/A | | Rest | 15 sec | N/A | | Tuck Jumps | 30 sec | N/A | | Rest | 15 sec | N/A |

5. Lateral Lunges & Plank to Push-Up

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: ~130 per 20 minutes
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|----------|-------------| | Lateral Lunges | 20 sec | N/A | | Rest | 10 sec | N/A | | Plank to Push-Up | 20 sec | N/A | | Rest | 10 sec | N/A |

6. Side Plank Hip Dips & Skaters

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: ~110 per 20 minutes
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Reps | |-------------------------|----------|-------------| | Side Plank Hip Dips | 20 sec | N/A | | Rest | 10 sec | N/A | | Skaters | 20 sec | N/A | | Rest | 10 sec | N/A |

7. Burpee Broad Jumps & Bicycle Crunches

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5
• Difficulty: Advanced
• Calories Burned: ~160 per 20 minutes
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Reps | |----------------------------|----------|-------------| | Burpee Broad Jumps | 30 sec | N/A | | Rest | 15 sec | N/A | | Bicycle Crunches | 30 sec | N/A | | Rest | 15 sec | N/A |

8. Inchworms & Jump Squats

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: ~140 per 20 minutes
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Reps | |-----------------|----------|-------------| | Inchworms | 20 sec | N/A | | Rest | 10 sec | N/A | | Jump Squats | 20 sec | N/A | | Rest | 10 sec | N/A |

9. Lunges & Plank Holds

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty: Beginner
• Calories Burned: ~100 per 20 minutes
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Reps | |-----------------|----------|-------------| | Lunges | 30 sec | N/A | | Rest | 15 sec | N/A | | Plank Holds | 30 sec | N/A | | Rest | 15 sec | N/A |

10. Bear Crawls & Russian Twists

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: ~130 per 20 minutes
• Equipment Needed: None
• Workout Table:

| Exercise | Duration | Reps | |----------------------|----------|-------------| | Bear Crawls | 20 sec | N/A | | Rest | 10 sec | N/A | | Russian Twists | 20 sec | N/A | | Rest | 10 sec | N/A |

Conclusion

These top 10 bodyweight HIIT workouts are perfect for anyone looking to enhance their home fitness routine in 2025. With no equipment needed, they cater to all fitness levels and can be easily integrated into your schedule.

For those seeking personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can help you get the most out of your workouts while accommodating your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses!