7 Best Bodyweight HIIT Workouts for Busy Schedules

Staying fit can be challenging, especially for those with busy schedules. Luckily, bodyweight HIIT workouts are a perfect solution for efficient and effective training at home. These workouts require no equipment, making them accessible and easy to fit into your day. Updated December 2025, here are the 7 best bodyweight HIIT workouts that can help you maintain your fitness regimen, even on the busiest days.

1. Tabata Circuit

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

| Exercise | Duration (Work) | Rest | Sets | |-------------------|----------------|--------|------| | Jumping Jacks | 20 seconds | 10 sec | 8 | | Push-Ups | 20 seconds | 10 sec | 8 | | Bodyweight Squats | 20 seconds | 10 sec | 8 | | Burpees | 20 seconds | 10 sec | 8 |

Tip: Focus on form during the work intervals to maximize effectiveness.

2. Full-Body Blast

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: ~300-400
Equipment Needed: None

| Exercise | Reps | Sets | |-------------------|------|------| | High Knees | 30 | 3 | | Plank Jacks | 15 | 3 | | Lunges | 15 | 3 | | Mountain Climbers | 30 | 3 | | Sit-Ups | 15 | 3 |

Tip: Keep your core engaged during all exercises to enhance stability.

3. 15-Minute AMRAP (As Many Rounds As Possible)

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~250-350
Equipment Needed: None

| Exercise | Reps | |-------------------|------| | Burpees | 10 | | Push-Ups | 10 | | Jump Squats | 10 | | Plank (hold) | 30 sec |

Tip: Set a timer and aim for maximum rounds completed in 15 minutes.

4. Core Crusher

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

| Exercise | Reps | Sets | |-------------------|------|------| | Plank | 30 sec | 3 | | Russian Twists | 20 | 3 | | Leg Raises | 15 | 3 | | Flutter Kicks | 30 sec | 3 |

Tip: Use a mat for comfort during floor exercises.

5. Cardio Kickboxing

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

| Exercise | Duration | Sets | |-------------------|----------|------| | Jab-Cross Combo | 1 min | 3 | | Front Kicks | 1 min | 3 | | Side Kicks | 1 min | 3 | | Shadow Boxing | 1 min | 3 |

Tip: Incorporate speed and power into your movements for an intense workout.

6. Plyometric Power

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~300-400
Equipment Needed: None

| Exercise | Reps | Sets | |-------------------|------|------| | Jump Squats | 15 | 4 | | Plyo Push-Ups | 10 | 4 | | Broad Jumps | 10 | 4 | | Skaters | 15 | 4 |

Tip: Land softly to minimize impact on your joints.

7. Quick Burn Ladder Workout

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

| Round | Exercise | Reps | |-------|-------------------|------| | 1 | Burpees | 10 | | 2 | Push-Ups | 10 | | 3 | Lunges | 10 | | 4 | Jumping Jacks | 10 | | 5 | Repeat all | |

Tip: Increase the reps by 2 each round for an added challenge.

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Incorporating these bodyweight HIIT workouts into your routine can help you stay fit without the need for a gym. If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers, perfect for busy schedules. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.