10 Best Bodyweight HIIT Workouts for Home Sessions

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to torch calories and build strength without needing any equipment. Perfect for home workouts, bodyweight HIIT routines can fit into even the busiest schedules. Here are the 10 best bodyweight HIIT workouts for 2025 that you can do at home, with no equipment required.

1. Tabata Bodyweight Circuit

• Duration: 4 minutes
• Structure: 20 seconds of work, 10 seconds of rest
• Exercises:
  • Jump Squats
  • Push-Ups
  • Burpees
  • Mountain Climbers

| Exercise | Reps | Sets | Duration | |----------------|--------|------|-----------| | Jump Squats | 8-10 | 1 | 20 sec | | Push-Ups | 6-8 | 1 | 20 sec | | Burpees | 6 | 1 | 20 sec | | Mountain Climbers | 10-12 | 1 | 20 sec |

Calories Burned: Approx. 50-70

2. Full-Body Blast

• Duration: 20 minutes
• Structure: 40 seconds of work, 20 seconds of rest
• Exercises:
  • High Knees
  • Plank Jacks
  • Lunges
  • T-Push-Ups

| Exercise | Reps | Sets | Duration | |-----------------|--------|------|-----------| | High Knees | 20-30 | 4 | 40 sec | | Plank Jacks | 15-20 | 4 | 40 sec | | Lunges | 10-12 | 4 | 40 sec | | T-Push-Ups | 6-8 | 4 | 40 sec |

Calories Burned: Approx. 200-300

3. Core Crusher

• Duration: 15 minutes
• Structure: 30 seconds of work, 15 seconds of rest
• Exercises:
  • Russian Twists
  • Plank Hold
  • Bicycle Crunches
  • Flutter Kicks

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|-----------| | Russian Twists | 15-20 | 3 | 30 sec | | Plank Hold | 1 set | 3 | 30 sec | | Bicycle Crunches | 10-15 | 3 | 30 sec | | Flutter Kicks | 15-20 | 3 | 30 sec |

Calories Burned: Approx. 150-200

4. Leg Day HIIT

• Duration: 25 minutes
• Structure: 45 seconds of work, 15 seconds of rest
• Exercises:
  • Squat Jumps
  • Side Lunges
  • Glute Bridges
  • Wall Sit

| Exercise | Reps | Sets | Duration | |------------------|--------|------|-----------| | Squat Jumps | 10-15 | 5 | 45 sec | | Side Lunges | 10-12 | 5 | 45 sec | | Glute Bridges | 12-15 | 5 | 45 sec | | Wall Sit | 1 set | 5 | 45 sec |

Calories Burned: Approx. 250-350

5. Upper Body Strength

• Duration: 20 minutes
• Structure: 40 seconds of work, 20 seconds of rest
• Exercises:
  • Push-Ups
  • Tricep Dips (using a chair)
  • Plank Shoulder Taps
  • Superman

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|-----------| | Push-Ups | 6-10 | 4 | 40 sec | | Tricep Dips | 8-12 | 4 | 40 sec | | Plank Shoulder Taps | 10-15 | 4 | 40 sec | | Superman | 10-15 | 4 | 40 sec |

Calories Burned: Approx. 200-300

6. Cardio Kick

• Duration: 15 minutes
• Structure: 30 seconds of work, 10 seconds of rest
• Exercises:
  • Jumping Jacks
  • Skaters
  • Butt Kickers
  • Burpees

| Exercise | Reps | Sets | Duration | |------------------|--------|------|-----------| | Jumping Jacks | 20-30 | 3 | 30 sec | | Skaters | 15-20 | 3 | 30 sec | | Butt Kickers | 20-30 | 3 | 30 sec | | Burpees | 6-10 | 3 | 30 sec |

Calories Burned: Approx. 150-250

7. HIIT for Beginners

• Duration: 10 minutes
• Structure: 30 seconds of work, 30 seconds of rest
• Exercises:
  • Bodyweight Squats
  • Incline Push-Ups (hands on a chair)
  • Standing Calf Raises
  • Side Leg Raises

| Exercise | Reps | Sets | Duration | |--------------------|--------|------|-----------| | Bodyweight Squats | 10-15 | 2 | 30 sec | | Incline Push-Ups | 6-10 | 2 | 30 sec | | Standing Calf Raises | 15-20 | 2 | 30 sec | | Side Leg Raises | 10-15 | 2 | 30 sec |

Calories Burned: Approx. 80-120

8. Family Fun HIIT

• Duration: 20 minutes
• Structure: 30 seconds of work, 30 seconds of rest
• Exercises:
  • Animal Walks (bear crawl, crab walk)
  • Balloon Keep-Up (keep a balloon in the air)
  • Partner High-Fives (squat and high-five each other)
  • Family Dance Party (freestyle dance)

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|-----------| | Animal Walks | 1 round| 3 | 30 sec | | Balloon Keep-Up | 1 round| 3 | 30 sec | | Partner High-Fives | 1 round| 3 | 30 sec | | Family Dance Party | 1 round| 3 | 30 sec |

Calories Burned: Approx. 150-200

9. Quick 5-Minute Burn

• Duration: 5 minutes
• Structure: 30 seconds of work, 10 seconds of rest
• Exercises:
  • Burpees
  • Jump Squats
  • Push-Ups
  • Plank Jacks

| Exercise | Reps | Sets | Duration | |------------------|--------|------|-----------| | Burpees | 5-10 | 1 | 30 sec | | Jump Squats | 8-10 | 1 | 30 sec | | Push-Ups | 5-10 | 1 | 30 sec | | Plank Jacks | 10-15 | 1 | 30 sec |

Calories Burned: Approx. 50-100

10. Final Countdown

• Duration: 10 minutes
• Structure: 1 minute of work, 30 seconds of rest
• Exercises:
  • Burpees
  • Plank
  • Jumping Jacks
  • Squats

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|-----------| | Burpees | 10-12 | 1 | 1 min | | Plank | 1 set | 1 | 1 min | | Jumping Jacks | 20-30 | 1 | 1 min | | Squats | 15-20 | 1 | 1 min |

Calories Burned: Approx. 100-150

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With these workouts, you can easily incorporate bodyweight HIIT into your home fitness plan. For personalized guidance and motivation, consider trying HipTrain's affordable 1-on-1 live personal training. Our certified trainers can help you design a fitness plan tailored to your needs, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!