Top 10 Bodyweight HIIT Workouts You Can Do at Home 2025

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit without needing a gym. They are effective, time-efficient, and can be done anywhere, making them perfect for busy professionals. Here are the top 10 bodyweight HIIT workouts you can do at home in 2025.

1. Jump Squats

• Sets: 4
• Duration: 30 seconds on, 30 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8-10 calories/minute
• Equipment Needed: None

How to Perform:

1. Stand with feet shoulder-width apart.
2. Lower into a squat, then explode upward into a jump.
3. Land softly and transition back into the squat.

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2. Push-Up to T-Plank

• Sets: 3
• Duration: 45 seconds on, 15 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 6-8 calories/minute
• Equipment Needed: None

How to Perform:

1. Start in a push-up position.
2. Perform a push-up, then rotate your body to one side, raising one arm to the ceiling.
3. Return to push-up position and repeat on the other side.

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3. Burpees

• Sets: 4
• Duration: 30 seconds on, 30 seconds rest
• Difficulty Level: Advanced
• Calories Burned: Approximately 10-12 calories/minute
• Equipment Needed: None

How to Perform:

1. Start standing, drop into a squat with hands on the floor.
2. Kick your feet back into a plank position.
3. Perform a push-up, return to squat, and jump up explosively.

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4. Mountain Climbers

• Sets: 4
• Duration: 40 seconds on, 20 seconds rest
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 8-10 calories/minute
• Equipment Needed: None

How to Perform:

1. Start in a plank position.
2. Drive your knees toward your chest, alternating legs quickly.

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5. High Knees

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Difficulty Level: Beginner
• Calories Burned: Approximately 7-9 calories/minute
• Equipment Needed: None

How to Perform:

1. Stand tall and run in place, bringing your knees as high as possible.

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6. Plank Jacks

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 6-8 calories/minute
• Equipment Needed: None

How to Perform:

1. Start in a plank position.
2. Jump your feet out to the sides and back together, like a jumping jack.

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7. Lunges with a Twist

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 6-8 calories/minute
• Equipment Needed: None

How to Perform:

1. Step forward into a lunge.
2. Twist your torso towards the front leg, then return to standing.

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8. Skaters

• Sets: 4
• Duration: 30 seconds on, 30 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8-10 calories/minute
• Equipment Needed: None

How to Perform:

1. Jump to the right, landing on your right foot and bringing your left foot behind.
2. Jump to the left, landing on your left foot and bringing your right foot behind.

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9. Plank to Side Plank

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 6-8 calories/minute
• Equipment Needed: None

How to Perform:

1. Start in a plank position.
2. Rotate into a side plank, hold for a moment, and return to plank.

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10. Bicycle Crunches

• Sets: 4
• Duration: 30 seconds on, 30 seconds rest
• Difficulty Level: Beginner
• Calories Burned: Approximately 5-7 calories/minute
• Equipment Needed: None

How to Perform:

1. Lie on your back with hands behind your head.
2. Bring your knees up and alternate touching elbows to knees in a cycling motion.

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These workouts can be easily integrated into your weekly routine, providing an effective way to boost your fitness at home. With HipTrain, you can take your training to the next level with affordable 1-on-1 live personal training sessions tailored to your needs. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to prioritize your health and fitness.