Top 10 Bodyweight HIIT Workouts You Can Do Anywhere 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get an effective workout in a short amount of time, and the best part is that you can do it anywhere without any equipment. Below are the top 10 bodyweight HIIT workouts that you can incorporate into your fitness routine, whether you're at home, in the park, or on vacation.

1. Burpee Blast

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~8-10 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |--------------|------------| | Burpees | 8-10 |

Tips:

• Keep your core engaged throughout the movement.
• Land softly to protect your joints.

2. Jump Squats

Duration: 30 seconds work, 15 seconds rest
Sets: 5
Calories Burned: ~12-15 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |--------------|------------| | Jump Squats | 10-12 |

Tips:

• Use your arms for momentum.
• Ensure your knees don’t go past your toes when landing.

3. Plank Jacks

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~10-12 per minute
Difficulty Level: Beginner

| Exercise | Reps | |--------------|------------| | Plank Jacks | 15-20 |

Tips:

• Maintain a straight line from head to heels.
• Focus on keeping your hips stable.

4. Mountain Climbers

Duration: 30 seconds work, 15 seconds rest
Sets: 5
Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |--------------------|------------| | Mountain Climbers | 20-30 |

Tips:

• Keep your core tight and back flat.
• Move your feet quickly to increase intensity.

5. High Knees

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~8-10 per minute
Difficulty Level: Beginner

| Exercise | Reps | |--------------|------------| | High Knees | 20-30 |

Tips:

• Pump your arms for added intensity.
• Focus on driving your knees up high.

6. Push-Up to T-Push-Up

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~12-15 per minute
Difficulty Level: Advanced

| Exercise | Reps | |--------------|------------| | Push-Up to T-Push-Up | 6-8 |

Tips:

• Ensure full range of motion with each push-up.
• Rotate your body fully to engage your obliques.

7. Skaters

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |--------------|------------| | Skaters | 15-20 |

Tips:

• Leap from side to side, landing softly.
• Keep your core tight to maintain balance.

8. Lateral Lunges

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~8-10 per minute
Difficulty Level: Beginner

| Exercise | Reps | |--------------|------------| | Lateral Lunges | 8-10 each side |

Tips:

• Push through your heel as you return to standing.
• Keep your chest lifted throughout the movement.

9. Bear Crawls

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~10-12 per minute
Difficulty Level: Intermediate

| Exercise | Duration | |--------------|-------------| | Bear Crawls | 30 seconds |

Tips:

• Move slowly and deliberately for maximum engagement.
• Keep your back flat and core engaged.

10. Side Plank Dips

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~8-10 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |--------------|------------| | Side Plank Dips | 10-12 each side |

Tips:

• Engage your obliques as you dip your hips.
• Hold your body in a straight line.

---

These bodyweight HIIT workouts provide a versatile and effective way to stay fit without needing any equipment. If you're looking for personalized guidance, consider trying HipTrain's live 1-on-1 video personal training. Our certified trainers create customized HIIT workout plans tailored to your fitness level and goals. Plus, our affordable pricing makes it accessible for everyone, and we accept HSA/FSA for eligible expenses.