10 Best Bodyweight HIIT Workouts for Home Exercise 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to boost your strength and endurance without the need for gym equipment. Bodyweight HIIT workouts are particularly versatile, allowing you to exercise at home with minimal space and no extra costs. Here, we present the 10 best bodyweight HIIT workouts for home exercise in 2025, designed to maximize your fitness gains while fitting into your busy schedule.

1. The Classic Tabata

Duration: 20 seconds work, 10 seconds rest
Sets: 8 rounds
Equipment: None
Difficulty Level: Beginner to Intermediate
Calories Burned: ~150-200

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

2. Full-Body Blitz

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Equipment: None
Difficulty Level: Intermediate
Calories Burned: ~200-250

| Exercise | Reps | |---------------------|------| | High Knees | 30 | | Plank Jacks | 30 | | Alternating Lunges | 30 | | T-Push-Ups | 30 |

3. Core Crusher

Duration: 40 seconds work, 20 seconds rest
Sets: 3 rounds
Equipment: None
Difficulty Level: Intermediate
Calories Burned: ~150-200

| Exercise | Reps | |----------------------|------| | Plank | 40s | | Russian Twists | 40 | | Bicycle Crunches | 40 | | Side Plank (each side)| 40s |

4. Legs & Glutes Focus

Duration: 30 seconds work, 10 seconds rest
Sets: 5 rounds
Equipment: None
Difficulty Level: Intermediate
Calories Burned: ~200-300

| Exercise | Reps | |----------------------|------| | Squat Jumps | 30 | | Glute Bridges | 30 | | Side Lunges | 30 | | Wall Sit | 30s |

5. Upper Body Burn

Duration: 45 seconds work, 15 seconds rest
Sets: 3 rounds
Equipment: None
Difficulty Level: Intermediate
Calories Burned: ~150-200

| Exercise | Reps | |----------------------|------| | Diamond Push-Ups | 45s | | Tricep Dips (chair) | 45s | | Plank Shoulder Taps | 45 | | Inchworms | 45s |

6. Cardio Blast

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Equipment: None
Difficulty Level: Beginner
Calories Burned: ~200-300

| Exercise | Reps | |----------------------|------| | Jumping Jacks | 30 | | Skaters | 30 | | Burpees | 30 | | Fast Feet | 30s |

7. HIIT Pyramid

Duration: 20-40 seconds work with increasing duration
Sets: 4 rounds
Equipment: None
Difficulty Level: Advanced
Calories Burned: ~300-400

| Round | Exercise | Work Time | Rest Time | |-------|-------------------|-----------|-----------| | 1 | Burpees | 20s | 10s | | 2 | Push-Ups | 30s | 15s | | 3 | Jump Squats | 40s | 20s | | 4 | Mountain Climbers | 50s | 25s |

8. Strength & Endurance Circuit

Duration: 1 minute work, 30 seconds rest
Sets: 3 rounds
Equipment: None
Difficulty Level: Intermediate
Calories Burned: ~250-350

| Exercise | Reps | |----------------------|------| | Burpees | 1 min | | Push-Ups | 1 min | | Squat Jumps | 1 min | | Plank | 1 min |

9. Dynamic Duo

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Equipment: None
Difficulty Level: Intermediate
Calories Burned: ~200-300

| Exercise | Reps | |----------------------|------| | Side Plank Reach | 30s | | Jump Lunges | 30 | | Push-Up to Side Plank| 30 | | High Knees | 30s |

10. Quick HIIT Blast

Duration: 20 seconds work, 10 seconds rest
Sets: 8 rounds
Equipment: None
Difficulty Level: Beginner
Calories Burned: ~150-200

| Exercise | Reps | |----------------------|------| | Jumping Jacks | 20 | | Bodyweight Squats | 20 | | Plank Jacks | 20 | | Sit-Ups | 20 |

These bodyweight HIIT workouts are perfect for anyone looking to enhance their fitness routine at home. They require no equipment, making them accessible for all fitness levels.

For those who want personalized guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions. With certified trainers and flexible scheduling, HipTrain is perfect for busy professionals. Plus, payments can be made using HSA/FSA accounts for eligible expenses.