10 Best Bodyweight HIIT Workouts for Efficient Home Training

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to achieve a full-body workout in a short amount of time, especially when using bodyweight exercises. These workouts can be easily performed at home, requiring little to no equipment. Here are the 10 best bodyweight HIIT workouts you can incorporate into your home training routine for 2025.

1. Tabata Circuit

Duration: 20 seconds work, 10 seconds rest
Sets: 8 rounds per exercise
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~240 per 30 minutes

| Exercise | Reps | |-----------------|-------| | Jump Squats | 20 | | Push-Ups | 20 | | Burpees | 20 | | Mountain Climbers | 20 |

2. AMRAP (As Many Rounds As Possible)

Duration: 15 minutes
Sets: 1
Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: ~300 per 30 minutes

| Exercise | Reps | |-----------------|-------| | Lunges | 10 per leg | | Plank Jacks | 15 | | Sit-Ups | 15 | | High Knees | 30 seconds |

3. Pyramid Workout

Duration: 30 seconds work, 15 seconds rest
Sets: Increase reps each round
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~280 per 30 minutes

| Exercise | Round 1 | Round 2 | Round 3 | |-----------------|---------|---------|---------| | Push-Ups | 5 | 10 | 15 | | Squats | 5 | 10 | 15 | | Burpees | 5 | 10 | 15 |

4. Full Body Blast

Duration: 30 seconds work, 30 seconds rest
Sets: 3 rounds
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~350 per 30 minutes

| Exercise | Reps | |-----------------|-------| | Tuck Jumps | 10 | | Plank to Push-Up| 10 | | Side Lunges | 10 per leg | | Bicycle Crunches| 15 |

5. Core Crusher HIIT

Duration: 40 seconds work, 20 seconds rest
Sets: 4 rounds
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~250 per 30 minutes

| Exercise | Reps | |-----------------|-------| | Russian Twists | 20 | | Plank | 40 seconds | | Flutter Kicks | 20 | | Side Plank (each side) | 30 seconds |

6. Cardio Kickboxing

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: ~300 per 30 minutes

| Exercise | Reps | |-----------------|-------| | Jab-Cross Punch | 20 | | Front Kicks | 10 per leg | | Side Kicks | 10 per leg | | Knee Strikes | 10 per leg |

7. Leg Day HIIT

Duration: 30 seconds work, 30 seconds rest
Sets: 4 rounds
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~280 per 30 minutes

| Exercise | Reps | |-----------------|-------| | Squat Jumps | 10 | | Bulgarian Split Squats | 10 per leg | | Calf Raises | 15 | | Wall Sit | 30 seconds |

8. Upper Body HIIT

Duration: 30 seconds work, 30 seconds rest
Sets: 4 rounds
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~220 per 30 minutes

| Exercise | Reps | |-----------------|-------| | Push-Ups | 10 | | Tricep Dips | 10 | | Pike Push-Ups | 10 | | Plank Shoulder Taps | 20 |

9. HIIT Ladder Workout

Duration: 20 seconds work, 10 seconds rest
Sets: 5 rounds
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~320 per 30 minutes

| Exercise | Reps | |-----------------|-------| | Burpees | 5-10-15 | | Push-Ups | 5-10-15 | | Jump Squats | 5-10-15 |

10. Dynamic Stretching HIIT

Duration: 30 seconds work, 15 seconds rest
Sets: 3 rounds
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~200 per 30 minutes

| Exercise | Reps | |-----------------|-------| | Arm Circles | 30 seconds | | Leg Swings | 30 seconds | | Hip Circles | 30 seconds | | Torso Twists | 30 seconds |

Conclusion

These 10 bodyweight HIIT workouts are perfect for anyone looking to maximize their home training efficiency in 2025. With no equipment needed and the ability to fit into any schedule, they're accessible for everyone. To get the most out of your workouts, consider working with a certified personal trainer.

HipTrain offers affordable personal training options that are perfect for busy professionals, with live 1-on-1 video sessions and flexible scheduling. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.