10 Best Bodyweight HIIT Workouts for Home Fitness

Updated January 2026

If you're looking to get fit without any equipment, bodyweight HIIT (High-Intensity Interval Training) is the perfect solution. These workouts are not only effective but also convenient, allowing you to burn calories and build strength right from the comfort of your home. Here are the 10 best bodyweight HIIT workouts that require no equipment, making them ideal for anyone looking to kickstart their fitness journey in 2025.

1. Tabata Burpees

• Duration: 4 minutes (20 seconds work, 10 seconds rest)
• Sets: 8 rounds
• Calories Burned: ~50
• Difficulty Level: Intermediate

| Exercise | Reps | Sets | |------------------|-------------|------| | Burpees | Max reps | 8 |

Tip: Focus on form rather than speed to prevent injury.

2. Plyometric Circuit

• Duration: 20 minutes
• Sets: 4 rounds
• Calories Burned: ~200
• Difficulty Level: Advanced

| Exercise | Reps | Rest | |------------------|-------------|--------| | Jump Squats | 15 | 30 sec | | Tuck Jumps | 10 | 30 sec | | Skater Jumps | 12 per side | 30 sec | | Mountain Climbers| 20 | 1 min |

Tip: Maintain a steady pace to maximize endurance.

3. Core Crusher

• Duration: 15 minutes
• Sets: 3 rounds
• Calories Burned: ~150
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |------------------------|---------------|--------| | Plank | 30 seconds | 15 sec | | Russian Twists | 30 seconds | 15 sec | | Bicycle Crunches | 30 seconds | 15 sec | | Flutter Kicks | 30 seconds | 1 min |

Tip: Keep your core tight throughout each exercise.

4. Leg Burner

• Duration: 18 minutes
• Sets: 4 rounds
• Calories Burned: ~180
• Difficulty Level: Intermediate

| Exercise | Reps | Rest | |-----------------------|-------------|--------| | Squats | 15 | 30 sec | | Lunges | 10 per leg | 30 sec | | Glute Bridges | 15 | 30 sec | | Wall Sit | 30 seconds | 1 min |

Tip: Ensure your knees do not extend past your toes during squats.

5. Full Body Blast

• Duration: 25 minutes
• Sets: 5 rounds
• Calories Burned: ~250
• Difficulty Level: Advanced

| Exercise | Reps | Rest | |------------------------|-------------|--------| | Push-Ups | 10 | 30 sec | | Jumping Jacks | 30 | 30 sec | | Plank Jacks | 15 | 30 sec | | High Knees | 30 seconds | 1 min |

Tip: Keep your body in a straight line during push-ups.

6. Cardio Kick

• Duration: 20 minutes
• Sets: 4 rounds
• Calories Burned: ~220
• Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Rest | |------------------------|-------------|--------| | Front Kicks | 15 per leg | 30 sec | | Side Kicks | 15 per leg | 30 sec | | Jab-Cross Combo | 30 seconds | 30 sec | | Burpees | 5 | 1 min |

Tip: Keep your core engaged for balance during kicks.

7. HIIT Ladder

• Duration: 30 minutes
• Sets: 5 rounds
• Calories Burned: ~300
• Difficulty Level: Advanced

| Exercise | Reps | Rest | |------------------------|-------------|--------| | Squat Jumps | 10 | 30 sec | | Push-Ups | 8 | 30 sec | | Sit-Ups | 15 | 30 sec | | Mountain Climbers | 20 | 1 min |

Tip: Gradually increase the number of reps each round.

8. Upper Body Strength

• Duration: 20 minutes
• Sets: 4 rounds
• Calories Burned: ~200
• Difficulty Level: Intermediate

| Exercise | Reps | Rest | |------------------------|-------------|--------| | Push-Ups | 10 | 30 sec | | Tricep Dips | 10 | 30 sec | | Plank Shoulder Taps | 10 per side | 30 sec | | Inchworms | 5 | 1 min |

Tip: Keep your body straight during plank shoulder taps.

9. HIIT for Beginners

• Duration: 15 minutes
• Sets: 3 rounds
• Calories Burned: ~120
• Difficulty Level: Beginner

| Exercise | Duration | Rest | |------------------------|---------------|--------| | Marching in Place | 1 minute | 15 sec | | Bodyweight Squats | 15 | 15 sec | | Push-Ups (knee option) | 10 | 15 sec | | Standing Side Leg Lifts | 12 per leg | 1 min |

Tip: Focus on controlled movements to build strength.

10. Cool Down Stretch

• Duration: 10 minutes
• Sets: 1 round
• Calories Burned: ~30
• Difficulty Level: All Levels

| Stretch | Duration | |------------------------|---------------| | Forward Fold | 1 minute | | Side Stretch | 30 seconds each side | | Seated Hamstring Stretch| 1 minute each leg | | Child's Pose | 1 minute |

Tip: Breathe deeply during stretches to enhance relaxation.

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Incorporating these bodyweight HIIT workouts into your home fitness routine can help you stay active and healthy without the need for a gym. For those looking for personalized guidance, consider trying HipTrain's live 1-on-1 personal training sessions. With affordable pricing, flexible scheduling for busy professionals, and HSA/FSA eligibility, we make it easy to invest in your health.