10 Best Bodyweight HIIT Workout Routines for Home 2025

Updated January 2026

Are you looking for effective bodyweight HIIT workouts that can be performed right in the comfort of your home? High-Intensity Interval Training (HIIT) is a fantastic way to burn fat, build endurance, and boost your overall fitness levels without needing any specialized equipment. Here are the 10 best bodyweight HIIT workout routines for home that you can start today!

1. Full-Body Burn

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~250 kcal
Equipment Needed: None

| Exercise | Reps/Duration | |------------------|---------------| | Jumping Jacks | 30 seconds | | Push-Ups | 15 reps | | High Knees | 30 seconds | | Squats | 15 reps | | Plank | 30 seconds | | Rest | 30 seconds |

Repeat for 4 rounds.

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2. Core Crusher

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: ~200 kcal
Equipment Needed: None

| Exercise | Reps/Duration | |--------------------|---------------| | Mountain Climbers | 30 seconds | | Bicycle Crunches | 15 reps | | Russian Twists | 15 reps (each side) | | Plank Jacks | 30 seconds | | Rest | 30 seconds |

Repeat for 3 rounds.

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3. Lower Body Blast

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~300 kcal
Equipment Needed: None

| Exercise | Reps/Duration | |--------------------|---------------| | Squat Jumps | 15 reps | | Lunges | 12 reps (each leg) | | Glute Bridges | 15 reps | | Side Lunges | 12 reps (each side) | | Rest | 30 seconds |

Repeat for 4 rounds.

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4. Upper Body Strength

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~250 kcal
Equipment Needed: None

| Exercise | Reps/Duration | |-------------------|---------------| | Push-Ups | 15 reps | | Tricep Dips | 12 reps | | Plank Shoulder Taps| 30 seconds | | Superman | 15 reps | | Rest | 30 seconds |

Repeat for 4 rounds.

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5. Cardio Combo

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~350 kcal
Equipment Needed: None

| Exercise | Reps/Duration | |--------------------|---------------| | Burpees | 12 reps | | High Knees | 30 seconds | | Skaters | 15 reps (each side) | | Tuck Jumps | 10 reps | | Rest | 30 seconds |

Repeat for 4 rounds.

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6. Tabata Toning

Duration: 16 minutes
Difficulty Level: Intermediate
Calories Burned: ~200 kcal
Equipment Needed: None

| Exercise | Duration | |--------------------|---------------| | Burpees | 20 seconds | | Rest | 10 seconds | | Jump Squats | 20 seconds | | Rest | 10 seconds |

Repeat for 8 rounds.

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7. Total Body HIIT

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: ~400 kcal
Equipment Needed: None

| Exercise | Reps/Duration | |--------------------|---------------| | Jumping Jacks | 1 minute | | Push-Ups | 15 reps | | Lunges | 12 reps (each leg) | | Plank | 1 minute | | Burpees | 10 reps | | Rest | 30 seconds |

Repeat for 5 rounds.

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8. Endurance Challenge

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: ~350 kcal
Equipment Needed: None

| Exercise | Reps/Duration | |--------------------|---------------| | High Knees | 45 seconds | | Push-Ups | 20 reps | | Squat Jumps | 15 reps | | Plank to Push-Up | 10 reps | | Rest | 30 seconds |

Repeat for 4 rounds.

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9. Agility and Strength

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~300 kcal
Equipment Needed: None

| Exercise | Reps/Duration | |--------------------|---------------| | Lateral Shuffles | 30 seconds | | Inchworms | 10 reps | | Plyometric Lunges | 12 reps (each leg) | | Plank Jacks | 30 seconds | | Rest | 30 seconds |

Repeat for 4 rounds.

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10. Quick HIIT

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: ~150 kcal
Equipment Needed: None

| Exercise | Reps/Duration | |--------------------|---------------| | Jumping Jacks | 30 seconds | | Bodyweight Squats | 15 reps | | Push-Ups | 10 reps | | Rest | 30 seconds |

Repeat for 3 rounds.

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These bodyweight HIIT workouts are perfect for anyone looking to improve their fitness levels without the need for a gym membership. Plus, with HipTrain's affordable live 1-on-1 video personal training, you can receive customized guidance from certified trainers right from your home. Our sessions are HSA/FSA approved, making it easier for you to invest in your health.