10 Best Bodyweight HIIT Workout Routines for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) has become a popular choice for home workouts, allowing you to burn fat and build muscle without the need for expensive equipment or a gym membership. Here are the 10 best bodyweight HIIT workout routines you can do at home in 2025.

1. The Classic Circuit

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: ~200
• Equipment Needed: None

| Exercise | Reps | Sets | |-------------------|--------|------| | Jumping Jacks | 30 sec | 3 | | Bodyweight Squats | 15 | 3 | | Push-Ups | 10 | 3 | | Plank | 30 sec | 3 |

2. Full-Body Burn

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

| Exercise | Reps | Sets | |-----------------------|--------|------| | Burpees | 10 | 4 | | Mountain Climbers | 30 sec | 4 | | Lunges (alternating) | 12 | 4 | | High Knees | 30 sec | 4 |

3. Core Crusher

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~150
• Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|--------|------| | Russian Twists | 15 | 3 | | Plank Jacks | 30 sec | 3 | | Side Plank (each side)| 30 sec | 3 | | Bicycle Crunches | 15 | 3 |

4. Legs on Fire

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

| Exercise | Reps | Sets | |-----------------------|--------|------| | Jump Squats | 12 | 4 | | Pistol Squats (assisted)| 8 | 4 | | Lateral Lunges | 10 | 4 | | Calf Raises | 15 | 4 |

5. Upper Body Blast

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

| Exercise | Reps | Sets | |-----------------------|--------|------| | Diamond Push-Ups | 10 | 4 | | Tricep Dips (on chair)| 12 | 4 | | Plank to Push-Up | 8 | 4 | | Shoulder Taps | 30 sec | 4 |

6. Cardio Crusher

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

| Exercise | Reps | Sets | |-----------------------|--------|------| | Burpee Broad Jumps | 8 | 4 | | Skaters | 30 sec | 4 | | Tuck Jumps | 10 | 4 | | Sprint in Place | 30 sec | 4 |

7. Tabata Challenge

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

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jump Squats | 20 sec | 8 | | Rest | 10 sec | 8 | | Push-Ups | 20 sec | 8 | | Rest | 10 sec | 8 |

8. HIIT for Beginners

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

| Exercise | Reps | Sets | |-----------------------|--------|------| | Step-Ups (on a step) | 10 | 3 | | Wall Sit | 30 sec | 3 | | Glute Bridges | 15 | 3 | | Standing Calf Raises | 15 | 3 |

9. Strength & Cardio Blend

• Duration: 30 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~300
• Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|--------|------| | Push-Ups | 10 | 4 | | Squat Jumps | 10 | 4 | | Plank | 30 sec | 4 | | Jumping Jacks | 30 sec | 4 |

10. Quick Burn

• Duration: 10 minutes
• Difficulty Level: Advanced
• Calories Burned: ~100
• Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|--------|------| | Burpees | 5 | 3 | | High Knees | 30 sec | 3 | | Plank Jacks | 10 | 3 | | Mountain Climbers | 30 sec | 3 |

These bodyweight HIIT workouts can be done in the comfort of your own home, making them perfect for busy professionals. With HipTrain, you can access live 1-on-1 personal training sessions at an affordable price, all while being HSA/FSA approved for eligible expenses. Our certified personal trainers can help you customize these workouts to fit your specific needs and goals.