10 Best Bodyweight HIIT Workouts for Home Fitness

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve fitness goals from the comfort of your home. They require no equipment, making them perfect for busy professionals or anyone looking to get fit without a gym membership. Here are the 10 best bodyweight HIIT workouts that you can do at home, designed to maximize your time and effort.

1. The Classic HIIT Circuit

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Rest: 30 seconds between exercises
• Calories Burned: Approximately 200

| Exercise | Reps | |-------------------|----------| | Jumping Jacks | 30 seconds | | Push-ups | 15 | | High Knees | 30 seconds | | Bodyweight Squats | 15 |

Difficulty Level: Beginner

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2. Tabata Bodyweight Workout

Workout Details:

• Duration: 16 minutes
• Sets: 8 (20 seconds work, 10 seconds rest)
• Calories Burned: Approximately 160

| Exercise | Reps | |----------------|----------| | Burpees | 20 seconds | | Mountain Climbers | 20 seconds | | Plank Jacks | 20 seconds | | Squat Jumps | 20 seconds |

Difficulty Level: Intermediate

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3. Core Blaster HIIT

Workout Details:

• Duration: 25 minutes
• Sets: 5
• Rest: 1 minute between sets
• Calories Burned: Approximately 220

| Exercise | Reps | |-------------------|----------| | Plank | 30 seconds | | Bicycle Crunches | 15 | | Russian Twists | 15 | | Leg Raises | 15 |

Difficulty Level: Intermediate

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4. Full-Body Burnout

Workout Details:

• Duration: 30 minutes
• Sets: 6
• Rest: 30 seconds between exercises
• Calories Burned: Approximately 250

| Exercise | Reps | |-------------------|----------| | Push-ups | 15 | | Lunges | 10 each leg | | T-Push-ups | 10 | | Jump Squats | 15 |

Difficulty Level: Advanced

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5. Quick-Fire HIIT

Workout Details:

• Duration: 15 minutes
• Sets: 3
• Rest: 1 minute between sets
• Calories Burned: Approximately 150

| Exercise | Reps | |-------------------|----------| | Skaters | 30 seconds | | Plank | 30 seconds | | Burpees | 10 |

Difficulty Level: Beginner

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6. Cardio Crusher

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Rest: 30 seconds between exercises
• Calories Burned: Approximately 230

| Exercise | Reps | |-------------------|----------| | High Knees | 30 seconds | | Jumping Lunges | 10 each leg | | Side Shuffles | 30 seconds |

Difficulty Level: Intermediate

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7. Strength & Agility HIIT

Workout Details:

• Duration: 25 minutes
• Sets: 5
• Rest: 1 minute between sets
• Calories Burned: Approximately 240

| Exercise | Reps | |-------------------|----------| | Push-ups | 15 | | Squat Jumps | 10 | | Bear Crawls | 30 seconds | | Wall Sit | 30 seconds |

Difficulty Level: Advanced

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8. HIIT for Fat Loss

Workout Details:

• Duration: 30 minutes
• Sets: 6
• Rest: 30 seconds between exercises
• Calories Burned: Approximately 300

| Exercise | Reps | |-------------------|----------| | Burpees | 10 | | Push-ups | 15 | | Mountain Climbers | 30 seconds | | Jumping Jacks | 30 seconds |

Difficulty Level: Advanced

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9. Power & Endurance HIIT

Workout Details:

• Duration: 30 minutes
• Sets: 4
• Rest: 1 minute between sets
• Calories Burned: Approximately 280

| Exercise | Reps | |-------------------|----------| | Plank Jacks | 30 seconds | | Side Lunges | 10 each leg | | Tricep Dips (on chair) | 15 | | Burpees | 10 |

Difficulty Level: Intermediate

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10. Flexibility HIIT

Workout Details:

• Duration: 20 minutes
• Sets: 4
• Rest: 30 seconds between exercises
• Calories Burned: Approximately 180

| Exercise | Reps | |-------------------|----------| | Dynamic Lunges | 10 each leg | | Arm Circles | 30 seconds | | Hip Openers | 10 each leg | | Cat-Cow Stretch | 30 seconds |

Difficulty Level: Beginner

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These bodyweight HIIT workouts offer a variety of options for all fitness levels, ensuring you can find the right routine to fit your goals. With no equipment required, they can easily be performed at home, making them a perfect choice for anyone looking to stay fit in 2025.

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