10 Best Bodyweight HIIT Workouts for Maximum Results

Are you ready to torch calories and build strength without any equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to achieve maximum results from the comfort of your home. Updated December 2025, here are the 10 best bodyweight HIIT workouts that will elevate your fitness game. Each workout is designed to be effective, efficient, and adaptable to various fitness levels.

1. Burpee Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 200-300
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-------------------|-----------|--------| | 1 | Burpees | 30 seconds| 15 sec | | 2 | Jump Squats | 30 seconds| 15 sec | | 3 | Plank Jacks | 30 seconds| 15 sec | | 4 | Mountain Climbers | 30 seconds| 15 sec | | Repeat for 3 rounds |

2. Core Crusher

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: 150-250
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-----------------------|-----------|--------| | 1 | High Knees | 30 seconds| 15 sec | | 2 | Russian Twists | 30 seconds| 15 sec | | 3 | Bicycle Crunches | 30 seconds| 15 sec | | 4 | Plank Hold | 30 seconds| 15 sec | | Repeat for 3 rounds |

3. Full Body Frenzy

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: 300-400
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-----------------------|-----------|--------| | 1 | Jumping Lunges | 30 seconds| 15 sec | | 2 | Push-Ups | 30 seconds| 15 sec | | 3 | Tuck Jumps | 30 seconds| 15 sec | | 4 | Side Plank (each side)| 30 seconds| 15 sec | | Repeat for 4 rounds |

4. Cardio Crusher

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 250-350
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-----------------------|-----------|--------| | 1 | Skaters | 30 seconds| 15 sec | | 2 | Burpees | 30 seconds| 15 sec | | 3 | Broad Jumps | 30 seconds| 15 sec | | 4 | Plank Jacks | 30 seconds| 15 sec | | Repeat for 3 rounds |

5. Lower Body Burn

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: 200-300
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-----------------------|-----------|--------| | 1 | Bodyweight Squats | 30 seconds| 15 sec | | 2 | Glute Bridges | 30 seconds| 15 sec | | 3 | Calf Raises | 30 seconds| 15 sec | | 4 | Lateral Lunges | 30 seconds| 15 sec | | Repeat for 3 rounds |

6. Total Body Tone

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: 350-450
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-----------------------|-----------|--------| | 1 | Jump Squats | 30 seconds| 15 sec | | 2 | Push-Ups | 30 seconds| 15 sec | | 3 | Plank to Push-Up | 30 seconds| 15 sec | | 4 | Reverse Lunges | 30 seconds| 15 sec | | Repeat for 4 rounds |

7. HIIT Pyramid

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: 300-400
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-----------------------|-----------|--------| | 1 | 1 Burpee | 30 seconds| 15 sec | | 2 | 2 Push-Ups | 30 seconds| 15 sec | | 3 | 3 Jump Squats | 30 seconds| 15 sec | | 4 | 4 Mountain Climbers | 30 seconds| 15 sec | | 5 | 5 High Knees | 30 seconds| 15 sec | | Repeat the pyramid down |

8. Express HIIT

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 100-150
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-----------------------|-----------|--------| | 1 | Jumping Jacks | 30 seconds| 10 sec | | 2 | Sit-Ups | 30 seconds| 10 sec | | 3 | Plank | 30 seconds| 10 sec | | 4 | Squat Jumps | 30 seconds| 10 sec | | Repeat for 2 rounds |

9. Quick Cardio Blitz

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 200-300
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-----------------------|-----------|--------| | 1 | High Knees | 30 seconds| 15 sec | | 2 | Lateral Shuffles | 30 seconds| 15 sec | | 3 | Butt Kickers | 30 seconds| 15 sec | | 4 | Burpees | 30 seconds| 15 sec | | Repeat for 3 rounds |

10. Family Fun HIIT

Duration: 20 minutes
Difficulty Level: All levels
Calories Burned: 150-250
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-----------------------|-----------|--------| | 1 | Animal Walks (Bear Crawl) | 30 seconds| 15 sec | | 2 | Star Jumps | 30 seconds| 15 sec | | 3 | Crab Walks | 30 seconds| 15 sec | | 4 | Freeze Dance | 30 seconds| 15 sec | | Repeat for 3 rounds |

Why Choose HipTrain?

Incorporating these bodyweight HIIT workouts into your routine can yield impressive results. If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training that fits into your busy schedule. Our certified trainers can help you maximize the effectiveness of your workouts, ensuring that you reach your fitness goals. Plus, we are HSA/FSA approved for eligible expenses!