10 Best Bodyweight HIIT Workouts for Effective Home Workouts 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is one of the most effective ways to get fit at home without the need for expensive equipment. Bodyweight HIIT workouts are perfect for those looking to maximize their fitness while minimizing costs. Here are the 10 best bodyweight HIIT workouts for 2025 that you can do right in your living room!

1. Jumping Jacks and Push-Ups Circuit

Difficulty Level: Beginner
Equipment Needed: None
Calories Burned: Approximately 300-400 in 30 minutes

| Exercise | Duration | Sets | |------------------|----------|------| | Jumping Jacks | 30 secs | 4 | | Push-Ups | 30 secs | 4 | | Rest | 30 secs | 4 |

2. Burpee Blast

Difficulty Level: Intermediate
Equipment Needed: None
Calories Burned: Approximately 350-450 in 30 minutes

| Exercise | Duration | Sets | |------------------|----------|------| | Burpees | 40 secs | 4 | | Rest | 20 secs | 4 |

3. Mountain Climbers and Squats

Difficulty Level: Intermediate
Equipment Needed: None
Calories Burned: Approximately 300-400 in 30 minutes

| Exercise | Duration | Sets | |-------------------|----------|------| | Mountain Climbers | 30 secs | 4 | | Squats | 30 secs | 4 | | Rest | 30 secs | 4 |

4. High Knees and Plank

Difficulty Level: Beginner
Equipment Needed: None
Calories Burned: Approximately 250-350 in 30 minutes

| Exercise | Duration | Sets | |------------------|----------|------| | High Knees | 30 secs | 4 | | Plank | 30 secs | 4 | | Rest | 30 secs | 4 |

5. Lunges and Tuck Jumps

Difficulty Level: Advanced
Equipment Needed: None
Calories Burned: Approximately 400-500 in 30 minutes

| Exercise | Duration | Sets | |------------------|----------|------| | Lunges | 30 secs | 4 | | Tuck Jumps | 30 secs | 4 | | Rest | 30 secs | 4 |

6. Skaters and Bicycle Crunches

Difficulty Level: Intermediate
Equipment Needed: None
Calories Burned: Approximately 300-400 in 30 minutes

| Exercise | Duration | Sets | |-----------------------|----------|------| | Skaters | 30 secs | 4 | | Bicycle Crunches | 30 secs | 4 | | Rest | 30 secs | 4 |

7. Shadow Boxing HIIT

Difficulty Level: Beginner
Equipment Needed: None
Calories Burned: Approximately 250-350 in 30 minutes

| Exercise | Duration | Sets | |----------------------|----------|------| | Jab-Cross Combo | 30 secs | 4 | | Rest | 30 secs | 4 |

8. Core Crusher: Plank Variations

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

| Exercise | Duration | Sets | |-------------------------|----------|------| | Plank to Side Plank | 30 secs | 4 | | Plank Jacks | 30 secs | 4 | | Rest | 30 secs | 4 |

9. Agility Ladder Drills (Imaginary)

Difficulty Level: Intermediate
Equipment Needed: None
Calories Burned: Approximately 350-450 in 30 minutes

| Exercise | Duration | Sets | |---------------------------|----------|------| | In and Out Steps | 30 secs | 4 | | Lateral Shuffles | 30 secs | 4 | | Rest | 30 secs | 4 |

10. Full Body Tabata

Difficulty Level: Advanced
Equipment Needed: None
Calories Burned: Approximately 400-500 in 30 minutes

| Exercise | Duration | Sets | |------------------------|----------|------| | Burpees | 20 secs | 8 | | Rest | 10 secs | 8 | | Jump Squats | 20 secs | 8 | | Rest | 10 secs | 8 |

Conclusion

These bodyweight HIIT workouts are designed for maximum efficiency, allowing you to burn calories and build strength without any equipment. For those looking for personalized guidance and motivation, consider trying HipTrain's affordable live 1-on-1 personal training. Our certified trainers can help you tailor these workouts to your specific fitness level and goals, all from the comfort of your home. Plus, our sessions are HSA/FSA approved, making it easier to invest in your health.