10 Best Bodyweight HIIT Workouts for Home Training

Looking for effective bodyweight HIIT workouts you can do right at home? Look no further! High-Intensity Interval Training (HIIT) is a fantastic way to boost your fitness levels without needing any equipment. In this article, we’ll explore the 10 best bodyweight HIIT workouts that are perfect for home training. Updated December 2025, these workouts cater to all fitness levels and can help you burn calories efficiently.

1. The Classic HIIT Circuit

Difficulty: Beginner
Calories Burned: Approx. 300-400 in 30 minutes
Duration: 30 seconds work, 15 seconds rest
Workout Table:

| Exercise | Sets | Duration (sec) | |-------------------|------|----------------| | Jumping Jacks | 3 | 30 | | Push-Ups | 3 | 30 | | Bodyweight Squats | 3 | 30 | | Plank | 3 | 30 | | High Knees | 3 | 30 |

2. Tabata Bodyweight Blast

Difficulty: Intermediate
Calories Burned: Approx. 400-500 in 20 minutes
Duration: 20 seconds work, 10 seconds rest
Workout Table:

| Exercise | Sets | Duration (sec) | |-------------------|------|----------------| | Burpees | 8 | 20 | | Mountain Climbers | 8 | 20 | | Lunges | 8 | 20 | | Plank Jacks | 8 | 20 |

3. Full-Body Power HIIT

Difficulty: Advanced
Calories Burned: Approx. 500-600 in 30 minutes
Duration: 40 seconds work, 20 seconds rest
Workout Table:

| Exercise | Sets | Duration (sec) | |------------------------|------|----------------| | Tuck Jumps | 4 | 40 | | Skater Jumps | 4 | 40 | | Push-Up to T-Pose | 4 | 40 | | Plank to Push-Up | 4 | 40 |

4. Core Crusher HIIT

Difficulty: Intermediate
Calories Burned: Approx. 350-450 in 25 minutes
Duration: 30 seconds work, 15 seconds rest
Workout Table:

| Exercise | Sets | Duration (sec) | |------------------------|------|----------------| | Russian Twists | 3 | 30 | | Bicycle Crunches | 3 | 30 | | Plank | 3 | 30 | | Side Plank (each side) | 3 | 30 |

5. Cardio & Strength Combo

Difficulty: Beginner to Intermediate
Calories Burned: Approx. 300-450 in 30 minutes
Duration: 30 seconds work, 30 seconds rest
Workout Table:

| Exercise | Sets | Duration (sec) | |------------------------|------|----------------| | Jump Squats | 4 | 30 | | Push-Ups | 4 | 30 | | Burpees | 4 | 30 | | Plank | 4 | 30 |

6. 15-Minute Express HIIT

Difficulty: All Levels
Calories Burned: Approx. 200-300 in 15 minutes
Duration: 30 seconds work, 10 seconds rest
Workout Table:

| Exercise | Sets | Duration (sec) | |------------------------|------|----------------| | High Knees | 3 | 30 | | Squat Jumps | 3 | 30 | | Plank to Shoulder Tap | 3 | 30 |

7. Plyometric Power Workout

Difficulty: Advanced
Calories Burned: Approx. 500-600 in 30 minutes
Duration: 40 seconds work, 20 seconds rest
Workout Table:

| Exercise | Sets | Duration (sec) | |------------------------|------|----------------| | Box Jumps (or Step-Ups)| 4 | 40 | | Lateral Bounds | 4 | 40 | | Broad Jumps | 4 | 40 |

8. Family Fun HIIT

Difficulty: All Levels
Calories Burned: Approx. 200-300 in 20 minutes
Duration: 30 seconds work, 30 seconds rest
Workout Table:

| Exercise | Sets | Duration (sec) | |------------------------|------|----------------| | Animal Walks | 3 | 30 | | Freeze Dance (pause) | 3 | 30 | | Partner High-Fives | 3 | 30 |

9. The 20-Minute Bodyweight HIIT

Difficulty: Intermediate
Calories Burned: Approx. 300-400 in 20 minutes
Duration: 30 seconds work, 30 seconds rest
Workout Table:

| Exercise | Sets | Duration (sec) | |------------------------|------|----------------| | Jumping Lunges | 4 | 30 | | Plank Jacks | 4 | 30 | | Side Lunges | 4 | 30 |

10. HIIT Ladder Workout

Difficulty: Advanced
Calories Burned: Approx. 400-500 in 30 minutes
Duration: 30 seconds work, 15 seconds rest
Workout Table:

| Exercise | Sets | Duration (sec) | |------------------------|------|----------------| | Burpees | 5 | 30 | | Push-Ups | 4 | 30 | | Squat Jumps | 3 | 30 | | Plank | 2 | 30 |

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to achieve their fitness goals from the comfort of home. With no equipment needed, you can easily incorporate them into your daily routine. Remember, consistency is key!

If you’re looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training sessions. Our certified trainers can create a customized workout plan that fits your lifestyle, all while being HSA/FSA approved for eligible expenses.