10 Best Bodyweight HIIT Workouts for Home Fitness 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an effective way to burn calories, build strength, and improve cardiovascular fitness—all from the comfort of your home. The best part? You don’t need any equipment to get started! Here’s a list of the 10 best bodyweight HIIT workouts you can do at home in 2025.

1. Full-Body Blast

• Duration: 20 minutes
• Difficulty: Intermediate
• Calories Burned: ~250
• Workout Table:

| Exercise | Duration | Sets | |-------------------|--------------|-------| | Jumping Jacks | 30 seconds | 4 | | Push-Ups | 30 seconds | 4 | | Bodyweight Squats | 30 seconds | 4 | | Mountain Climbers | 30 seconds | 4 | | Rest | 30 seconds | 4 |

2. Core Crusher

• Duration: 15 minutes
• Difficulty: Beginner to Intermediate
• Calories Burned: ~200
• Workout Table:

| Exercise | Duration | Sets | |--------------------|--------------|-------| | Plank | 30 seconds | 4 | | Bicycle Crunches | 30 seconds | 4 | | Russian Twists | 30 seconds | 4 | | Leg Raises | 30 seconds | 4 | | Rest | 30 seconds | 4 |

3. Leg Day HIIT

• Duration: 25 minutes
• Difficulty: Intermediate
• Calories Burned: ~300
• Workout Table:

| Exercise | Duration | Sets | |-----------------------|--------------|-------| | Jump Squats | 30 seconds | 4 | | Lunges (alternating) | 30 seconds | 4 | | Glute Bridges | 30 seconds | 4 | | High Knees | 30 seconds | 4 | | Rest | 30 seconds | 4 |

4. Upper Body Strength

• Duration: 20 minutes
• Difficulty: Intermediate
• Calories Burned: ~220
• Workout Table:

| Exercise | Duration | Sets | |---------------------|--------------|-------| | Push-Ups | 30 seconds | 4 | | Tricep Dips (on chair)| 30 seconds | 4 | | Plank Shoulder Taps | 30 seconds | 4 | | Pike Push-Ups | 30 seconds | 4 | | Rest | 30 seconds | 4 |

5. Cardio Kick

• Duration: 20 minutes
• Difficulty: Beginner
• Calories Burned: ~250
• Workout Table:

| Exercise | Duration | Sets | |-------------------|--------------|-------| | High Knees | 30 seconds | 4 | | Butt Kickers | 30 seconds | 4 | | Side Shuffles | 30 seconds | 4 | | Skaters | 30 seconds | 4 | | Rest | 30 seconds | 4 |

6. Tabata Style HIIT

• Duration: 16 minutes
• Difficulty: Advanced
• Calories Burned: ~350
• Workout Table:

| Exercise | Duration | Sets | |-------------------|--------------|-------| | Burpees | 20 seconds | 8 | | Rest | 10 seconds | 8 | | Squat Jumps | 20 seconds | 8 | | Rest | 10 seconds | 8 |

7. Dynamic Flexibility HIIT

• Duration: 30 minutes
• Difficulty: All Levels
• Calories Burned: ~300
• Workout Table:

| Exercise | Duration | Sets | |---------------------|--------------|-------| | Arm Circles | 30 seconds | 4 | | Leg Swings | 30 seconds | 4 | | Inch Worms | 30 seconds | 4 | | Lateral Lunges | 30 seconds | 4 | | Rest | 30 seconds | 4 |

8. Plyometric Power

• Duration: 20 minutes
• Difficulty: Advanced
• Calories Burned: ~320
• Workout Table:

| Exercise | Duration | Sets | |---------------------|--------------|-------| | Box Jumps | 30 seconds | 4 | | Plyo Push-Ups | 30 seconds | 4 | | Tuck Jumps | 30 seconds | 4 | | Broad Jumps | 30 seconds | 4 | | Rest | 30 seconds | 4 |

9. HIIT for Beginners

• Duration: 15 minutes
• Difficulty: Beginner
• Calories Burned: ~150
• Workout Table:

| Exercise | Duration | Sets | |--------------------|--------------|-------| | March in Place | 30 seconds | 4 | | Wall Sit | 30 seconds | 4 | | Standing Calf Raises| 30 seconds | 4 | | Seated Leg Lifts | 30 seconds | 4 | | Rest | 30 seconds | 4 |

10. Custom HIIT with HipTrain

• Duration: Varies
• Difficulty: All Levels
• Calories Burned: Varies
• Features:
  • Live 1-on-1 video personal training
  • Certified personal trainers
  • Affordable pricing compared to traditional gyms
  • Flexible scheduling for busy professionals
  • HSA/FSA approved for eligible expenses

With HipTrain, you can customize your HIIT workouts based on your fitness level and goals while enjoying the benefits of personal training from home.

Incorporate these bodyweight HIIT workouts into your weekly routine and watch your fitness levels soar in 2025!