10 Best Bodyweight HIIT Workouts for Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to burn calories and build strength without the need for gym equipment. Bodyweight HIIT workouts are especially convenient for home fitness enthusiasts. Here are the 10 best bodyweight HIIT workouts for 2025 that you can try in the comfort of your own home.

1. Tabata Blast

• Duration: 20 seconds on, 10 seconds off (8 rounds)
• Exercises:
  • Jump Squats
  • Push-Ups
  • Burpees
  • Mountain Climbers
• Calories Burned: ~300-400
• Difficulty Level: Intermediate

| Exercise | Sets | Duration | |------------------|------|----------------| | Jump Squats | 1 | 20 sec | | Push-Ups | 1 | 20 sec | | Burpees | 1 | 20 sec | | Mountain Climbers| 1 | 20 sec |

2. Plyometric Power

• Duration: 30 seconds on, 15 seconds off (5 rounds)
• Exercises:
  • Box Jumps (or Step-Ups)
  • Plyo Push-Ups
  • Lateral Bounds
  • High Knees
• Calories Burned: ~350-450
• Difficulty Level: Advanced

| Exercise | Sets | Duration | |------------------|------|----------------| | Box Jumps | 5 | 30 sec | | Plyo Push-Ups | 5 | 30 sec | | Lateral Bounds | 5 | 30 sec | | High Knees | 5 | 30 sec |

3. Core Crusher

• Duration: 40 seconds on, 20 seconds off (4 rounds)
• Exercises:
  • Plank Jacks
  • Bicycle Crunches
  • Russian Twists
  • Flutter Kicks
• Calories Burned: ~200-300
• Difficulty Level: Beginner to Intermediate

| Exercise | Sets | Duration | |---------------------|------|----------------| | Plank Jacks | 4 | 40 sec | | Bicycle Crunches | 4 | 40 sec | | Russian Twists | 4 | 40 sec | | Flutter Kicks | 4 | 40 sec |

4. Full-Body Frenzy

• Duration: 50 seconds on, 10 seconds off (6 rounds)
• Exercises:
  • Burpees
  • Push-Ups
  • Jumping Lunges
  • Plank to Push-Up
• Calories Burned: ~400-500
• Difficulty Level: Advanced

| Exercise | Sets | Duration | |----------------------|------|----------------| | Burpees | 6 | 50 sec | | Push-Ups | 6 | 50 sec | | Jumping Lunges | 6 | 50 sec | | Plank to Push-Up | 6 | 50 sec |

5. Cardio Kick

• Duration: 30 seconds on, 15 seconds off (5 rounds)
• Exercises:
  • Jumping Jacks
  • Skaters
  • Side Lunges
  • Shadow Boxing
• Calories Burned: ~300-400
• Difficulty Level: Beginner

| Exercise | Sets | Duration | |----------------------|------|----------------| | Jumping Jacks | 5 | 30 sec | | Skaters | 5 | 30 sec | | Side Lunges | 5 | 30 sec | | Shadow Boxing | 5 | 30 sec |

6. Strength Circuit

• Duration: 45 seconds on, 15 seconds off (4 rounds)
• Exercises:
  • Bodyweight Squats
  • Tricep Dips (using a chair)
  • Single-Leg Deadlifts
  • Wall Sit
• Calories Burned: ~250-350
• Difficulty Level: Intermediate

| Exercise | Sets | Duration | |----------------------|------|----------------| | Bodyweight Squats | 4 | 45 sec | | Tricep Dips | 4 | 45 sec | | Single-Leg Deadlifts | 4 | 45 sec | | Wall Sit | 4 | 45 sec |

7. HIIT Ladder

• Duration: 40 seconds on, 20 seconds off (5 rounds)
• Exercises:
  • Push-Ups
  • Squat Jumps
  • Plank Shoulder Taps
  • Bear Crawls
• Calories Burned: ~350-450
• Difficulty Level: Intermediate

| Exercise | Sets | Duration | |-------------------------|------|----------------| | Push-Ups | 5 | 40 sec | | Squat Jumps | 5 | 40 sec | | Plank Shoulder Taps | 5 | 40 sec | | Bear Crawls | 5 | 40 sec |

8. Express HIIT

• Duration: 20 minutes total
• Exercises: 30 seconds on, 10 seconds off (repeat cycle)
  • Jump Rope (or simulated)
  • Push-Ups
  • Squat to Calf Raise
  • Plank Jacks
• Calories Burned: ~200-300
• Difficulty Level: All levels

| Exercise | Sets | Duration | |-------------------------|------|----------------| | Jump Rope | 10 | 30 sec | | Push-Ups | 10 | 30 sec | | Squat to Calf Raise | 10 | 30 sec | | Plank Jacks | 10 | 30 sec |

9. Quick Core HIIT

• Duration: 25 minutes total
• Exercises: 30 seconds on, 15 seconds off
  • High Knees
  • Plank Up-Downs
  • Side Plank (alternate sides)
  • V-Ups
• Calories Burned: ~250-350
• Difficulty Level: Intermediate

| Exercise | Sets | Duration | |-------------------------|------|----------------| | High Knees | 5 | 30 sec | | Plank Up-Downs | 5 | 30 sec | | Side Plank | 5 | 30 sec | | V-Ups | 5 | 30 sec |

10. Dynamic Duo

• Duration: 30 seconds on, 10 seconds off (6 rounds)
• Exercises:
  • Push-Up to T-Plank
  • Jump Squats
  • Alternating Lunges
  • Star Jumps
• Calories Burned: ~300-400
• Difficulty Level: Advanced

| Exercise | Sets | Duration | |-------------------------|------|----------------| | Push-Up to T-Plank | 6 | 30 sec | | Jump Squats | 6 | 30 sec | | Alternating Lunges | 6 | 30 sec | | Star Jumps | 6 | 30 sec |

Conclusion

With these 10 bodyweight HIIT workouts, you can effectively train at home without the need for expensive equipment. For those looking for a more personalized approach, consider trying HipTrain, which offers live 1-on-1 video personal training at an affordable price. Plus, you can use HSA/FSA funds for eligible expenses!