10 Best Bodyweight HIIT Workouts for At-Home Fitness 2025

Updated January 2026

As we embrace a new year, it’s the perfect time to revamp your fitness routine with some high-intensity interval training (HIIT). Bodyweight HIIT workouts are not only effective but also convenient for at-home fitness. No equipment is necessary, and you can tailor the intensity to your fitness level. Here are the 10 best bodyweight HIIT workouts for 2025 to help you torch calories and build strength right from home!

1. Burpee Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 200-300
Equipment Needed: None

| Sets | Exercise | Duration | Rest | |------|----------------|-----------|----------| | 4 | Burpees | 30 seconds| 15 seconds| | 4 | Jump Squats | 30 seconds| 15 seconds| | 4 | Plank Jacks | 30 seconds| 15 seconds| | 4 | High Knees | 30 seconds| 15 seconds|

2. Core Crusher

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: 150-200
Equipment Needed: None

| Sets | Exercise | Duration | Rest | |------|--------------------|-----------|----------| | 3 | Mountain Climbers | 30 seconds| 10 seconds| | 3 | Russian Twists | 30 seconds| 10 seconds| | 3 | Bicycle Crunches | 30 seconds| 10 seconds| | 3 | Plank Hold | 30 seconds| 10 seconds|

3. Full Body Frenzy

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: 250-350
Equipment Needed: None

| Sets | Exercise | Duration | Rest | |------|-------------------|-----------|----------| | 5 | Jumping Lunges | 30 seconds| 20 seconds| | 5 | Push-Ups | 30 seconds| 20 seconds| | 5 | Tuck Jumps | 30 seconds| 20 seconds| | 5 | Plank to Push-Up | 30 seconds| 20 seconds|

4. Legs on Fire

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 200-300
Equipment Needed: None

| Sets | Exercise | Duration | Rest | |------|-------------------|-----------|----------| | 4 | Squat Jumps | 30 seconds| 15 seconds| | 4 | Lateral Lunges | 30 seconds| 15 seconds| | 4 | Glute Bridges | 30 seconds| 15 seconds| | 4 | Wall Sit | 30 seconds| 15 seconds|

5. Cardio Burst

Duration: 30 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: 200-300
Equipment Needed: None

| Sets | Exercise | Duration | Rest | |------|-------------------|-----------|----------| | 4 | Skaters | 30 seconds| 15 seconds| | 4 | High Knees | 30 seconds| 15 seconds| | 4 | Butt Kickers | 30 seconds| 15 seconds| | 4 | Side Shuffles | 30 seconds| 15 seconds|

6. Upper Body Burnout

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 150-250
Equipment Needed: None

| Sets | Exercise | Duration | Rest | |------|-------------------|-----------|----------| | 4 | Push-Ups | 30 seconds| 15 seconds| | 4 | Tricep Dips (on a chair)| 30 seconds| 15 seconds| | 4 | Plank Shoulder Taps| 30 seconds| 15 seconds| | 4 | Supermans | 30 seconds| 15 seconds|

7. Dynamic Duo

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: 300-400
Equipment Needed: None

| Sets | Exercise | Duration | Rest | |------|-------------------|-----------|----------| | 5 | Burpees | 30 seconds| 20 seconds| | 5 | Push-Up to T-Plank| 30 seconds| 20 seconds| | 5 | Lateral Jumps | 30 seconds| 20 seconds| | 5 | Plank Jacks | 30 seconds| 20 seconds|

8. HIIT for Beginners

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: 100-150
Equipment Needed: None

| Sets | Exercise | Duration | Rest | |------|-------------------|-----------|----------| | 3 | Marching in Place | 30 seconds| 10 seconds| | 3 | Step-Ups | 30 seconds| 10 seconds| | 3 | Arm Circles | 30 seconds| 10 seconds| | 3 | Standing Side Leg Raises| 30 seconds| 10 seconds|

9. Quick Fire HIIT

Duration: 10 minutes
Difficulty Level: All Levels
Calories Burned: 100-150
Equipment Needed: None

| Sets | Exercise | Duration | Rest | |------|-------------------|-----------|----------| | 2 | Jumping Jacks | 30 seconds| 15 seconds| | 2 | Push-Ups | 30 seconds| 15 seconds| | 2 | Squats | 30 seconds| 15 seconds| | 2 | Plank | 30 seconds| 15 seconds|

10. Total Body Tone

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: 250-350
Equipment Needed: None

| Sets | Exercise | Duration | Rest | |------|-------------------|-----------|----------| | 4 | Burpees | 30 seconds| 15 seconds| | 4 | Push-Ups | 30 seconds| 15 seconds| | 4 | Reverse Lunges | 30 seconds| 15 seconds| | 4 | Plank Jacks | 30 seconds| 15 seconds|

Conclusion

Bodyweight HIIT workouts are a fantastic way to get fit from the comfort of your home. They require no special equipment and can be done in a short amount of time, making them perfect for busy schedules. For personalized guidance and support, consider HipTrain, which offers affordable live 1-on-1 personal training sessions with certified trainers. Plus, HipTrain sessions are HSA/FSA approved for eligible expenses, making them a smart choice for your fitness journey.