10 Best Bodyweight HIIT Workouts to Try at Home

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way to torch calories, build strength, and improve cardiovascular fitness—all from the comfort of your home. Bodyweight HIIT workouts are particularly appealing because they require no equipment and can be modified to suit any fitness level. Here are the 10 best bodyweight HIIT workouts to try at home in 2025.

1. Burpee Blast

• Duration: 20 minutes
• Sets: 4
• Reps: 10-15 burpees
• Difficulty: Intermediate
• Calories Burned: 200-300
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |--------------|--------------| | Burpees | 30 seconds | | Rest | 15 seconds |

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2. Tabata Twists

• Duration: 16 minutes
• Sets: 8
• Reps: 20 seconds on, 10 seconds rest
• Difficulty: Beginner to Intermediate
• Calories Burned: 150-250
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |----------------|--------------| | Jumping Jacks | 20 seconds | | High Knees | 20 seconds | | Rest | 10 seconds |

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3. Plyometric Power

• Duration: 30 minutes
• Sets: 5
• Reps: 10-12 reps each exercise
• Difficulty: Advanced
• Calories Burned: 300-400
• Equipment Needed: None

Workout Table:

| Exercise | Sets | Reps | |------------------------|------|------| | Jump Squats | 5 | 10 | | Plyo Push-Ups | 5 | 10 | | Tuck Jumps | 5 | 10 | | Rest | - | 1 min|

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4. Core Crusher

• Duration: 25 minutes
• Sets: 4
• Reps: 15-20 reps each exercise
• Difficulty: Intermediate
• Calories Burned: 200-300
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |------------------------|--------------| | Plank Jacks | 30 seconds | | Bicycle Crunches | 30 seconds | | Russian Twists | 30 seconds | | Rest | 15 seconds |

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5. Full-Body Frenzy

• Duration: 20 minutes
• Sets: 3
• Reps: 10-15 reps each exercise
• Difficulty: All Levels
• Calories Burned: 250-350
• Equipment Needed: None

Workout Table:

| Exercise | Sets | Reps | |------------------------|------|------| | Bodyweight Squats | 3 | 15 | | Push-Ups | 3 | 12 | | Lunges | 3 | 12 | | Rest | - | 1 min|

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6. Cardio Kick

• Duration: 30 minutes
• Sets: 4
• Reps: 30 seconds each exercise
• Difficulty: Intermediate
• Calories Burned: 300-400
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |------------------------|--------------| | High Knees | 30 seconds | | Skaters | 30 seconds | | Butt Kickers | 30 seconds | | Rest | 15 seconds |

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7. Leg Day HIIT

• Duration: 25 minutes
• Sets: 4
• Reps: 15 reps each exercise
• Difficulty: Intermediate
• Calories Burned: 250-350
• Equipment Needed: None

Workout Table:

| Exercise | Sets | Reps | |------------------------|------|------| | Squat Jumps | 4 | 15 | | Lateral Lunges | 4 | 15 | | Glute Bridges | 4 | 15 | | Rest | - | 1 min|

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8. Upper Body Blast

• Duration: 20 minutes
• Sets: 4
• Reps: 10-15 reps each exercise
• Difficulty: Intermediate
• Calories Burned: 200-300
• Equipment Needed: None

Workout Table:

| Exercise | Sets | Reps | |------------------------|------|------| | Dive Bomber Push-Ups | 4 | 10 | | Plank to Push-Up | 4 | 10 | | Tricep Dips (on chair) | 4 | 10 | | Rest | - | 1 min|

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9. HIIT Ladder

• Duration: 30 minutes
• Sets: 5
• Reps: Ascending ladder (1-5)
• Difficulty: Advanced
• Calories Burned: 300-400
• Equipment Needed: None

Workout Table:

| Exercise | Sets | Reps | |------------------------|------|------| | Burpees | 5 | 1-5 | | Jumping Jacks | 5 | 1-5 | | Push-Ups | 5 | 1-5 | | Rest | - | 1 min|

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10. HIIT Yoga Fusion

• Duration: 30 minutes
• Sets: 4
• Reps: 10-15 reps each exercise
• Difficulty: All Levels
• Calories Burned: 200-300
• Equipment Needed: None

Workout Table:

| Exercise | Duration | |------------------------|--------------| | Downward Dog to Plank | 30 seconds | | Warrior II to Jumping Jack | 30 seconds | | Child's Pose | 30 seconds | | Rest | 15 seconds |

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Why Choose HipTrain?

These bodyweight HIIT workouts can be a fantastic addition to your home fitness routine. If you're looking for personalized guidance, consider HipTrain for affordable live 1-on-1 video personal training. Our certified trainers can help you tailor these workouts to your specific fitness goals, all while being HSA/FSA approved for eligible expenses. Plus, with flexible scheduling, it's easy to fit workouts into your busy lifestyle.