10 Best Bodyweight HIIT Workouts for At-Home Fitness 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an efficient and effective way to get fit from the comfort of your home. Bodyweight HIIT workouts utilize your own body weight for resistance, making them accessible and easy to perform without any equipment. Here are the 10 best bodyweight HIIT workouts for at-home fitness in 2025 that will help you build strength, improve endurance, and burn calories.

1. Jumping Jack Blast

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 200
• Difficulty Level: Beginner
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Rest | |------------------|----------|------| | Jumping Jacks | 30 sec | 15 sec | | High Knees | 30 sec | 15 sec | | Mountain Climbers| 30 sec | 15 sec | | Repeat | 4 times |

2. Core Crusher

• Duration: 25 minutes
• Sets: 5
• Reps: 30 seconds on, 10 seconds rest
• Calories Burned: Approximately 250
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Rest | |---------------------|----------|------| | Plank | 30 sec | 10 sec | | Russian Twists | 30 sec | 10 sec | | Leg Raises | 30 sec | 10 sec | | Bicycle Crunches | 30 sec | 10 sec | | Repeat | 5 times |

3. Leg & Glute Burn

• Duration: 30 minutes
• Sets: 4
• Reps: 45 seconds on, 15 seconds rest
• Calories Burned: Approximately 300
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Rest | |---------------------|----------|------| | Squats | 45 sec | 15 sec | | Lunges | 45 sec | 15 sec | | Glute Bridges | 45 sec | 15 sec | | Jump Squats | 45 sec | 15 sec | | Repeat | 4 times |

4. Total Body Tone

• Duration: 30 minutes
• Sets: 3
• Reps: 40 seconds on, 20 seconds rest
• Calories Burned: Approximately 350
• Difficulty Level: Advanced
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Rest | |---------------------|----------|------| | Burpees | 40 sec | 20 sec | | Push-Ups | 40 sec | 20 sec | | Plank Jacks | 40 sec | 20 sec | | T-Push-Ups | 40 sec | 20 sec | | Repeat | 3 times |

5. Cardio Kick

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 200
• Difficulty Level: Beginner
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Rest | |---------------------|----------|------| | Front Kicks | 30 sec | 15 sec | | Side Kicks | 30 sec | 15 sec | | Jumping Jacks | 30 sec | 15 sec | | Shadow Boxing | 30 sec | 15 sec | | Repeat | 4 times |

6. Strength & Stamina

• Duration: 30 minutes
• Sets: 5
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 300
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Rest | |---------------------|----------|------| | Push-Ups | 30 sec | 15 sec | | Squat Jumps | 30 sec | 15 sec | | Plank | 30 sec | 15 sec | | Side Lunges | 30 sec | 15 sec | | Repeat | 5 times |

7. Upper Body Blast

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds on, 15 seconds rest
• Calories Burned: Approximately 220
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Rest | |---------------------|----------|------| | Push-Ups | 30 sec | 15 sec | | Tricep Dips (on chair)| 30 sec | 15 sec | | Plank Shoulder Taps | 30 sec | 15 sec | | Inchworms | 30 sec | 15 sec | | Repeat | 4 times |

8. Flexibility & Recovery HIIT

• Duration: 25 minutes
• Sets: 3
• Reps: 40 seconds on, 20 seconds rest
• Calories Burned: Approximately 150
• Difficulty Level: All Levels
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Rest | |---------------------|----------|------| | Dynamic Stretching | 40 sec | 20 sec | | Downward Dog to Cobra| 40 sec | 20 sec | | Lateral Lunges | 40 sec | 20 sec | | Cat-Cow Stretch | 40 sec | 20 sec | | Repeat | 3 times |

9. HIIT Ladder

• Duration: 30 minutes
• Sets: 4
• Reps: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 350
• Difficulty Level: Advanced
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Rest | |---------------------|----------|------| | Burpees | 30 sec | 30 sec | | High Knees | 30 sec | 30 sec | | Jumping Lunges | 30 sec | 30 sec | | Plank to Push-Up | 30 sec | 30 sec | | Repeat | 4 times |

10. Quick Cardio Burst

• Duration: 15 minutes
• Sets: 3
• Reps: 20 seconds on, 10 seconds rest
• Calories Burned: Approximately 150
• Difficulty Level: Beginner
• Equipment Needed: None

Workout Table:

| Exercise | Duration | Rest | |---------------------|----------|------| | Jumping Jacks | 20 sec | 10 sec | | Skaters | 20 sec | 10 sec | | Butt Kickers | 20 sec | 10 sec | | Repeat | 3 times |

Ready to take your at-home fitness to the next level? With HipTrain, you can have access to live 1-on-1 video personal training sessions with certified trainers at an affordable price. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.