10 Best Bodyweight HIIT Workouts for Any Fitness Level

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get fit from the comfort of your home. They require no equipment, making them accessible for everyone, regardless of fitness level. In this article, we present the 10 best bodyweight HIIT workouts that you can incorporate into your routine in 2025.

1. Jumping Jacks & Push-Ups

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|------|------------------|------------------| | Jumping Jacks | 30 sec | 4 | Beginner | 8-10 | | Push-Ups | 30 sec | 4 | Intermediate | 10-15 |

Tips: Start with jumping jacks to elevate your heart rate, followed by push-ups to strengthen your upper body.

2. Burpees & High Knees

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|------|------------------|------------------| | Burpees | 30 sec | 4 | Advanced | 12-15 | | High Knees | 30 sec | 4 | Beginner | 8-12 |

Tips: Burpees are a full-body workout; ensure your form is correct to avoid injury.

3. Mountain Climbers & Plank

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|------|------------------|------------------| | Mountain Climbers | 30 sec | 4 | Intermediate | 10-12 | | Plank | 30 sec | 4 | All Levels | 5-8 |

Tips: Keep your core tight during mountain climbers and maintain a straight line in the plank position.

4. Squats & Lunges

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|------|------------------|------------------| | Bodyweight Squats | 30 sec | 4 | Beginner | 8-10 | | Forward Lunges | 30 sec | 4 | Intermediate | 10-12 |

Tips: Focus on your form to maximize muscle engagement and prevent injuries.

5. Tuck Jumps & Side Lunges

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|------|------------------|------------------| | Tuck Jumps | 30 sec | 4 | Advanced | 12-15 | | Side Lunges | 30 sec | 4 | Intermediate | 8-10 |

Tips: Tuck jumps are high-impact; modify them by stepping instead if needed.

6. Plank Jacks & Bicycle Crunches

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|------|------------------|------------------| | Plank Jacks | 30 sec | 4 | Intermediate | 10-12 | | Bicycle Crunches | 30 sec | 4 | All Levels | 8-10 |

Tips: Keep your back flat while performing plank jacks and engage your core during bicycle crunches.

7. Skaters & Russian Twists

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|------|------------------|------------------| | Skaters | 30 sec | 4 | Intermediate | 10-12 | | Russian Twists | 30 sec | 4 | All Levels | 8-10 |

Tips: Focus on speed and control during skaters, and twist your torso for maximum engagement in Russian twists.

8. Bear Crawls & Flutter Kicks

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|------|------------------|------------------| | Bear Crawls | 30 sec | 4 | Intermediate | 10-12 | | Flutter Kicks | 30 sec | 4 | All Levels | 5-8 |

Tips: Maintain a low stance during bear crawls and keep your lower back pressed into the ground during flutter kicks.

9. Wall Sit & Tricep Dips

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|------|------------------|------------------| | Wall Sit | 30 sec | 4 | All Levels | 5-8 | | Tricep Dips | 30 sec | 4 | Intermediate | 8-10 |

Tips: Use a sturdy chair for tricep dips and ensure your knees are at a right angle during wall sits.

10. Cool Down & Stretching

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|------|------------------|------------------| | Cool Down Stretch | 5 min | 1 | All Levels | 0-5 |

Tips: Finish your workout with a cool-down routine to aid recovery and flexibility.

Conclusion

These best bodyweight HIIT workouts are perfect for anyone looking to enhance their fitness at home in 2025. With no equipment necessary, you can easily fit these into your busy schedule. For personalized guidance, consider trying HipTrain, which offers live 1-on-1 video personal training with certified trainers at an affordable price. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it easier to invest in your health!