10 Best HIIT Bodyweight Workouts You Can Do at Home

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get an efficient and effective workout at home, especially when using bodyweight exercises. Not only do these workouts improve cardiovascular fitness and strength, but they also require no equipment, making them accessible to everyone. Here are the 10 best HIIT bodyweight workouts you can do right at home in 2025!

1. Tabata Workout

Duration: 20 seconds on, 10 seconds off
Sets: 8 rounds (4 minutes total)
Difficulty Level: Beginner to Advanced
Calories Burned: ~240 calories

| Exercise | Reps/Duration | |----------------|---------------| | Jump Squats | 20 seconds | | Push-Ups | 20 seconds | | Mountain Climbers | 20 seconds | | Burpees | 20 seconds |

2. 7-Minute Workout

Duration: 30 seconds on, 10 seconds off
Sets: 1 round (7 minutes total)
Difficulty Level: Beginner
Calories Burned: ~80 calories

| Exercise | Reps/Duration | |-------------------|---------------| | Jumping Jacks | 30 seconds | | Wall Sit | 30 seconds | | Push-Ups | 30 seconds | | Ab Crunches | 30 seconds | | Step-Ups | 30 seconds | | Squats | 30 seconds | | Tricep Dips | 30 seconds |

3. Full-Body Blast

Duration: 40 seconds on, 20 seconds off
Sets: 3 rounds (18 minutes total)
Difficulty Level: Intermediate
Calories Burned: ~300 calories

| Exercise | Reps/Duration | |-----------------------|---------------| | High Knees | 40 seconds | | Plank Jacks | 40 seconds | | T-Push-Ups | 40 seconds | | Skaters | 40 seconds | | Side Lunges | 40 seconds |

4. Core Crusher

Duration: 30 seconds on, 15 seconds off
Sets: 5 rounds (15 minutes total)
Difficulty Level: Intermediate
Calories Burned: ~150 calories

| Exercise | Reps/Duration | |-----------------------|---------------| | Plank | 30 seconds | | Russian Twists | 30 seconds | | Bicycle Crunches | 30 seconds | | Leg Raises | 30 seconds | | Side Plank (each side) | 30 seconds |

5. Cardio Kick

Duration: 30 seconds on, 10 seconds off
Sets: 4 rounds (12 minutes total)
Difficulty Level: Advanced
Calories Burned: ~350 calories

| Exercise | Reps/Duration | |-----------------------|---------------| | Jumping Front Kicks | 30 seconds | | Burpees | 30 seconds | | Side Kicks | 30 seconds | | Skaters | 30 seconds | | Jump Squats | 30 seconds |

6. Lower Body Blast

Duration: 45 seconds on, 15 seconds off
Sets: 4 rounds (20 minutes total)
Difficulty Level: Intermediate
Calories Burned: ~200 calories

| Exercise | Reps/Duration | |-----------------------|---------------| | Squats | 45 seconds | | Lunges | 45 seconds | | Glute Bridges | 45 seconds | | Calf Raises | 45 seconds | | Wall Sit | 45 seconds |

7. Upper Body Strength

Duration: 30 seconds on, 15 seconds off
Sets: 4 rounds (12 minutes total)
Difficulty Level: Intermediate
Calories Burned: ~180 calories

| Exercise | Reps/Duration | |-----------------------|---------------| | Push-Ups | 30 seconds | | Tricep Dips | 30 seconds | | Plank to Push-Up | 30 seconds | | Pike Push-Ups | 30 seconds |

8. Plyometric Power

Duration: 30 seconds on, 30 seconds off
Sets: 5 rounds (25 minutes total)
Difficulty Level: Advanced
Calories Burned: ~400 calories

| Exercise | Reps/Duration | |-----------------------|---------------| | Burpees | 30 seconds | | Box Jumps (use a sturdy platform) | 30 seconds | | Lateral Jumps | 30 seconds | | Tuck Jumps | 30 seconds |

9. HIIT Ladder

Duration: Perform each exercise for 20 seconds, rest for 10 seconds, then add one more exercise each round.
Difficulty Level: Intermediate
Calories Burned: ~250 calories

| Round | Exercises | |-------|-------------------------------------------------| | 1 | Jumping Jacks | | 2 | Jumping Jacks, Push-Ups | | 3 | Jumping Jacks, Push-Ups, Squats | | 4 | Jumping Jacks, Push-Ups, Squats, Mountain Climbers |

10. Active Recovery HIIT

Duration: 30 seconds on, 30 seconds off
Sets: 3 rounds (18 minutes total)
Difficulty Level: Beginner
Calories Burned: ~120 calories

| Exercise | Reps/Duration | |-----------------------|---------------| | March in Place | 30 seconds | | Arm Circles | 30 seconds | | Bodyweight Squats | 30 seconds | | Side Leg Raises | 30 seconds | | Seated Torso Twist | 30 seconds |

Why Choose HipTrain?

For those looking to elevate their home workouts, HipTrain offers affordable personal training that fits your schedule. Enjoy live, 1-on-1 video sessions with certified personal trainers who can tailor these HIIT workouts to your fitness level, ensuring you get the most out of each session. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a smart financial choice for your health.